It's not too late to enter the raffle which ends today, get my ebook and entrance into the raffle for £2, all relating to my Sledgehammer Challenge a couple of weeks ago. Go directly to my Just Giving Page and donate a minimum of £2 to enter.
Here's what's up for grabs
1. Logan Christopher's Kettlebell Snatch Domination DVD (3 DVD set) 2. Original Vulcan Gripper (second hand with dipped black spring) 3. IMTUG 3 (second hand) 4. 1 copy Jedd Johnson's Nail Bending ebook (thanks Jedd) 5. 1 copy Jedd Johnson's Card Tearing ebook
I have been BUPing for quite a few years now and loved every session doing it, I love a challenge. Here are my thoughts on the BUP and the technique I use, described in as much details as possible.
The Set up: set the kettlebell about a foot in front of your toes with the handle striking a line directly through your body (you may need it a little further away if you’re attempting a max lift).
Place your hand towards the front end of the handle (I find this most comfortable).
Create tension in your arm by pulling back slightly on the handle before you initiate the back swing.
Keeping your glutes, hips and core tight, swing the kettlebell between your legs.
Don’t begin the upwards pull until the bell has swung back as far as it can and is beginning to return to it’s starting position(this is most relevant if you are going for a max single as it seems to make the lift flow more than fighting against the weight).
When you feel the weight coming back up, pull upwards and begin turning the kettlebell over.
Keep the bell as close as possible to your body to minimize energy wastage.
Aim to pull the kettlebell to your shoulder and land with your lower arm completely vertical, with hardly any space between you thumb and shoulder.
Any movement outside landing in this position will mean you somehow need to recover the lift.
I see many people leaning back on a BUP and then trying to press it away from themselves (whichalso results from holding the kettlebell in the wrong position).
The shortest movement possible will always be the best!
A little note on gripping the kettlebell – I like to loosely grip the kettlebell on the upswing as I find gripping it too tight means you have the bell in the wrong position when you’ve cleaned it.
When you don’t commit to gripping too hard you can get under the bell in a better position before going for the press.
This way you get the option for your hand to be slightly tilted for the press rather than having the back of your hand in line with your vertical elbow (for me a much better position to press from), I find this way I can really grind the kettlebell and get maximum advantage from the lats rather than a straight hand to forearm which for me tends to mean more tricep involvement.
The Press: once you’ve got the kettlebell landed in the right position, you need to get your feet sorted out into a place where you can gain most leverage.
This will differ for everyone, but I like to take a short step backwards with the same hand that I am pressing with.
Use your opposite side to brace against, I prefer my arm to be out wide to balance my body.
Begin the press by pushing hard into the ground with your feet and engaging your lats, lean back on the press (only lean backwards slightly, this too may put unnecessary stress on your back).
If you’re on a max lift, my only advice is to keep pressing, but make sure it’s coming through your legs, back, shoulders, triceps and wrist (in that order).
DON’T GIVE UP!
Even if the movement is only minimal just keep the pressure on, with some real guts the weight will go up!
BUP Tips: To work up to a max BUP I use the following format to get my body into the right gear using the actual weight I’m going to attempt (assuming I am already warmed up)
(2-5 reps on both sides) Swings
Cleans
1.Clean and Push Press
2.Snatch
3.Flips
4.Bottoms Up Clean
5.Bottoms Up Press (MAX)
Going for a new weight in the BUP In training I will use bottoms up cleans for a while until I become accustomed to the weight and also use heavy kettlebell cleans to prime my body and nervous system.
I have also used other methods to train the BUP and make it harder, such as double BUP’s, double BUP Cleans, pronated and neutral grips, holding a kettlebell in the BUP position (non-pressing hand) whilst BUP’ing, stacked pressing, sloshpipe attached to the kettlebell, Hamburger Press (stacked bells with weight discs between), holds for time. The list is endless, your mind is your only obstacle!
Many thanks to all who supported me and help me raise over £1000, especially some great posts that Jedd Johnson, Chris Beardsley, Scott Bird, Jason Steeves and Pat Hodgson have put up for me to help and all those who helped on FB
Also, many thanks to Pat from Homemadegymstuff for his help with the counting and motivation on the day, cheers mate!! You never fail me!
Also, it's not too late to enter the strength raffle and get my ebook.
Place a minimum £2 donation on my Justgiving page to get the ebook and enter the raffle
If you don't know what it's about check out Sledgehammer Challenge or go straight to my donation page. You'll receive my ebook and an entrance into the raffle for grip strength and kettlebell stuff
Or if you're lazy, in a nutshell I am doing a Sledgehammer event for charity where I am attempting 1000 tyre strikes with a 25kg sledgehammer in 1 hour. To assist in fundraising I have written an ebook, to get this ebook you must sponsor me a minimum of 2 GBP on my Justgiving page 2GBP = 2 raffle entries 10GBP=10 raffle entries etc. The raffle is for the prizes above and will run right through October.
Some of you may have seen that recently I have been training for a Sledgehammer Challenge (in Kirkbymoorside on 15th October @ 11 AM), where I will attempt to reach over 1000 strikes of a tyre in 1 hour with a 25kg Sledgehammer for the Charity 'Children in Distress'
I have been training since May for to get into shape for the 1000 rep challenge and had a very fun and challenging time, shortly after the event I will post up my full routine of the exact reps and dates etc that I completed them.
So far I'm on over 11,000 strikes over 55 training sessions (all done on a lunchtime at work).
So, to raise awareness and help me along the way and raise some extra cash for my chosen charity, I have written my first ebook 'Unconventional Conditioning', a 45 page ebook with lots of videos and info about my training including tips and ideas for putting together your own training program, even a section on how to Bottoms Up Press a kettlebell and train for it, check out the table of contents below.
To get hold of this book I am asking for a £2 minimum donation (click here on my Just Giving Page! Drop me a comment and I will send you the book!
Not only this but for every £1 you sponsor me you will get 1 entry into a raffle for some strength and fitness goodies, list of items will be posted up tomorrow
The offer will be open until the 31st Ocotber 2011 and raffle drawn 1st November 2011
If you run your own blog, I would be very appreciative if you could spread the word on this one or share on facebook or twitter.
kettlebell-training-for-sport.blogspot.com information and discussion about kettlebells,kettlebell exercises,kettlebell training,kettlebell routines,russian kettlebells,kettlebell for fitness and strength, kettlebell blog
