3 Reasons You Should Do the Bent Press: The King of Lifts
The King of Lifts (KOL) is one of the most popular exercises among BJJ practitioners. KOL is a very effective exercise for developing strength and size. However, it requires some technical skill to perform correctly. Therefore, beginners are not able to do it properly because they lack basic skills such as control over their body position while performing the movement and proper form.
However, if you have been training at least 2 years and are confident with your technique, then there is no reason why you cannot start doing KOL. If you want to learn how to do KOL properly, read on!
How To Perform The Bent Press Properly?
In order to perform the correct bent press, you need to keep your elbows close together throughout the whole movement. Your shoulders must stay back during all the movements.
You must keep your chest up throughout the whole movement. You should not let your chest drop down or tilt forward. You should try to maintain a straight line from head to toe throughout the entire movement. Your arms must remain straight throughout the entire movement.
When you bend them, they should move in a vertical direction only and never twist around.
Your legs must always be kept parallel to each other during all the movements of KOL. You should not move your knees, hips or feet during all the movements. Your knees must stay locked and your ankles must be locked in place as well.
Breathing is very important when performing KOL. When you lower the bar down to your upper chest, you should take a big breath and hold it. This helps keep your chest up. When you begin to press the weight upward you will naturally exhale.
Common Mistakes When Doing The Bent Press
Beginners have many problems when performing the bent press. The most common mistakes that they make are: tilting their head back, keeping their feet firmly on the floor, keeping their knees locked and tilting their hips too far back. Do not do any of these or you may get hurt.
When you bend your arms to lift the bar up, they should stay close to your torso. Do not twist them while you do this or you may injure a shoulder. You should not put your feet firmly on the floor when doing bent press. Your knees and ankles should be locked in place as I mentioned earlier, but your feet should remain flat.
Placing them firmly on the floor can cause you to lose balance.
The most common mistake that people make when doing the bent press is tilting their head back. This causes a lot of problems and can lead to injury. Your head should always face forward at all times during exercise. Do not tilt your head back or you could hurt your neck.
The second most common mistake is keeping their feet on the floor while they do the bent press. Your knees and ankles should be locked in place as I mentioned earlier, but your feet should remain off the floor.
Keeping them firmly on the floor can cause you to lose balance. This could result in injury. Always keep your feet off the floor when performing bent presses.
The third most common mistake that people make is tilting their hips too far back when they do the bent press. This causes them to put too much strain on their lower back. If you keep your feet firmly on the floor as I mentioned earlier, you should not tilt your hips too far back.
Bent Press Tips
The bent press is a great exercise for strengthening many parts of your upper body. It also helps develop good posture and helps with injury prevention. If you want to make it more difficult, you can hold a weight in one hand while doing KOL with the other hand. If you want to make it even more difficult, you can hold a weight in both hands.
You can also add weight to the resistance band.
You can do bent presses for as many reps as you want depending on what your goals are. If your goal is to gain strength, you should do them for three to five reps per set. Do three sets with a thirty second rest between sets. If your goal is to increase muscle mass, you should do four to six reps per set.
Do three sets with a forty five second rest between sets. If your goal is to lose weight and tone up, you should do ten to twelve reps per set. Do three sets with a sixty second or ninety second rest between sets.
Always check with a doctor before you begin any new exercise routine.
Return from Bent Press to Free Weights.
Sources & references used in this article:
King Canute meets the beach boys: Responses to the third wave by HM Collins, R Evans – Social studies of science, 2003 – journals.sagepub.com
Truth & Bright Water by T King – 2001 – books.google.com
Why economic sanctions do not work by RA Pape – International security, 1997 – MIT Press
Fluctuating lift on a circular cylinder: review and new measurements by C Norberg – Journal of Fluids and Structures, 2003 – Elsevier
Effects of closed versus open kinetic chain knee extensor resistance training on knee laxity and leg function in patients during the 8-to 14-week post-operative period … by MC Perry, MC Morrissey, JB King, D Morrissey… – Knee surgery, sports …, 2005 – Springer
On writing: A memoir of the craft by S King – 2000 – books.google.com