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Pavel Macek
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Kettlebell Side Press: 3 Variations ⁣ ⁣⁣ ⁣ Kettlebell Side Press: 3 Variations ⁣ ⁣⁣ ⁣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⁣ ⁣⁣ ⁣Here are 3 variations:⁣ ⁣⁣ ⁣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. ⁣ ⁣⁣ ⁣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. ⁣ ⁣⁣ ⁣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. ⁣ ⁣⁣ ⁣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. ⁣ ⁣⁣ ⁣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. ⁣ ⁣⁣ ⁣Which variation do you prefer and why? ⁣ ⁣⁣ ⁣#strongfirst #ipm #kettlebell #sidepress #kettlebellsidepress #pavel #pavelmacek @strongfirst
#kindness #courage #life #kindness #courage #life
My daily #morningrecharge - #greatgamaprotocol. A My daily #morningrecharge - #greatgamaprotocol. A minimalistic, simple, and time tested “youth-restoring calisthenics” routine of ancient Indian and Chinese martial arts masters. >>> greatgamaprotocol.com - or the link in the bio! #ggp #warmup #moveprep #kallossthenos #sunsalutation #sunsalutations #goodmorning
Today’s Practice: #IPM Mobility: Brettzel armba Today’s Practice: #IPM Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; Hack squat, all with 20kg kettlebell Kettlebell snatch: high volume, 12 sets each arm, 4, 4, 6, 6, 6, 6, 4, 4, 4, 4 , 4, 4 reps with 28kg, left hand, rest; right hand, rest, OTM, 112 reps total Kettlebell bent press: medium volume, 10 sets each arm, 2, 2, 3, 3, 3, 3,, 2, 2, 2, 2 reps with 32kg, left hand, rest; right hand, rest, 48 reps total #kettlebell #bentpress #kettlebellbentpress #imperialprogramminimum #strongfirst #bestrongfirst
“We have not even to risk the adventure alone, f “We have not even to risk the adventure alone, for the heroes of all time have gone before us. The labyrinth is thoroughly known; we have only to follow the thread of the hero path. And where we had thought to find an abomination, we shall find a God. And where we had thought to slay another, we shall slay ourselves. And where we had thought to travel outward, we shall come to the center of our own existence. And where we had thought to be alone, we shall be with all the world.” ― Joseph Campbell, “The Power of Myth — ‘The Hero’s Adventure’” #josephcampbell #thepowerofthemyth #hero #adventure #individuation #mapsofmeaning #heroesjourney
“No one saves us but ourselves. No one can and n “No one saves us but ourselves. No one can and no one may. We ourselves must walk the path.” –Paul Carus, Karma: A Story of Buddhist Ethics, 1894. “You yourselves must strive; the Buddhas only point the way.” –Dhammapada, verse 276. –"Neo, I knew you would save me." –"I didn't save you kid, you saved yourself." –“Kid's Story”, in: The Animatrix, 2003. #saveyourself #buddhism #redpill #matrix #thematrix #animatrix #wakeup
"Go without a coat when it's cold; find out what c "Go without a coat when it's cold; find out what cold is. Go hungry; keep your existence lean. Wear away the fat, get down to the lean tissue and see what it's all about. The only time you define your character is when you go without. In times of hardship, you find out what you're made of and what you're capable of. If you're never tested, you'll never define you character."–Henry Rollins "Fire tests gold, suffering tests brave men." –Seneca #voluntarydiscomfort #coldexposure #fasting #strengthtraining #hardships #character #strongfirst #bestrongfirst #strongfirstresilient
“When you arise in the morning, think of what a “When you arise in the morning, think of what a precious privilege it is to be alive, to breathe, to think, to enjoy, to love… and to drink #puerhtea and read.”
Rule VIII: “Try to make one room in your home as Rule VIII: “Try to make one room in your home as beautiful as possible.” “We need to understand the role of art, and stop thinking about it as an option, or a luxury, or worse, an affection. Art is the bedrock of culture itself. It is the foundation of the process by which we unite ourselves psychologically, and come to establish productive peace with others. As it is said, ‘Man shall not live by bread alone” (Matthew 4:4). That is exactly right. We live by beauty. We live by literature. We live by art. We cannot live without some connection to the divine — and beauty is divine — because in its absence life is too short, too dismal, and too tragic. And we must be sharp and awake and prepared so that we can survive properly, and orient the world properly, and not destroy things, including ourselves — and beauty can help us appreciate the wonder of Being and motivate us to seek gratitude when we might otherwise be prone to destructive resentment.” ― Jordan B. Peterson, Beyond Order: 12 More Rules For Life #jordanpeterson #jordanbpeterson #jordanbpetersonquotes #jordanpetersonquotes #beyondorder #12rulesforlife @jordan.b.peterson #beauty #art #divinity
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