3 Variations of the Kettlebell Side Press

Pavel writes: „The side press, still regularly practiced by Russian athletes, has been unjustly forgotten in the West.

An potent mix of the windmill and the military press, the side press was referred to by the father of American weightlifting Bob Hoffman in his 1946 book Broad Shoulders as ‚one of the best builders of the shoulders and upper back.‘“

– The Russian Kettlebell Challenge⁣
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⁣Here are 3 variations:⁣
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⁣1. Moderate side+forward bend, wedging under the bell in the mid-point and then straightening up. That is actually what many gireviks do naturally when pressing a heavy bell - it is the variation closest to military press. ⁣
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⁣2. More side/forward bend, see-saw return - instead of straightening the body up, pulling the kettlebell back to the side press rack and then pressing again. This is the variation that Pavel demonstrated in his all time classic Power to the People. ⁣
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⁣3. Even more side/forward bend, and then full straightening of the body, similar to windmill. This variatiation is closest to the bent press, and it naturally leads up to the bent press - but unlike in the bent press (where the kettlebell stays at the same height, and you just fold down and forward away from the kettlebell), in the side press you press the kettlebell up while simultaneously leaning away from the kettlebell - kettlebell is moving up, the body is folding down. ⁣
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⁣All three start from a side press rack and side press stance - which is pretty close to the windmill and later bent press stance. Side press is actually a combination of a windmill and press, but unlike in the windmill, the weight shifts to the front leg. ⁣
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⁣I skipped the traditional stiff-legged (competition) variation, as it has very high mobility demands, and it may be pretty hard on your back. For practice, select one of the variations above. ⁣
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⁣Which variation do you prefer and why? ⁣
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⁣#strongfirst #ipm #kettlebell #sidepress #kettlebellsidepress #pavel #pavelmacek