You know that feeling you get when you sometimes just want to punch a wall specially a brick wall? Whether it’s getting into a fight with your folks or lover, wanting to hurt a seemingly inanimate (and innocent) object feels so satisfying. You feel like that one punch will make you feel better even though you know it’ll just get you hurt in the end. Sometimes pain, specially the ones we inflict on ourselves, can feel so good it becomes dangerously addictive. This kind of pain is dangerous, though. It can lead you to all sorts of wrong paths and sometimes there’s no turning back if you go down deep enough.
There are plenty of better ways to hurt yourself. Two of them are falling in love and getting a badass kettlebell workout done and the latter has a better survival rate. If it’s just pain you’re after then I ask you to at least try my newest kettlebell complex called The Brick Breaker.
What’s The Brick Breaker Kettlebell Complex?
The Brick Breaker Kettlebell Complex is built on my recent tendency to punch walls for no real reason at all. Yeah, when I’m bored I do weird shit like that. Anyway, I did some research on how to improve your punch and aside from actually hitting punching bags 24/7, a great way to enhance the muscles involved in knocking an asshole out is by overhead pressing, or in the case of kettlebells, military presses.
Read about some of my favorite kettlebell complex compilations.
I’m not pulling this out of my ass. The muscles worked by overhead pressing – shoulders, triceps, back, quads, and even grip – are used when training for punching power. Let’s hear it from old Arthur Jones himself:
While it might be thought that bench presses would provide the proper direction of movement for boxing, a moment’s consideration will make it obvious that this is simply not true…Many coaches recommend the practice of presses on an incline board for building power for the shot put – but this is a mistake, the direction of movement, the angle involved, is almost exactly the same in a standing press as it is in an incline press – at the point where the greatest power is being produced. Thus standing presses and incline presses both develop power in almost the same direction; but standing presses do so in the performance of a natural movement, much in the same way that the strength will later be utilized in putting the shot – and this is not the case with incline presses. Secondly, standing presses involve all of the muscles of the body – causing the development of balance and muscular coordination, this is not the case with the incline presses.
Granted Arthur didn’t focus much on punching more than it did on shot-putting, it’s technically saying what I mentioned: Overhead pressing is a great way to increase punching power if not solidify the technique.
It’s also much better with kettlebells. I wrote an article on how the secret of kettlebell training is the imbalanced nature of the bell. As it turns out, there was an actual study that concluded workouts that required more stability were able to train more muscles and it specifically highlighted overhead pressing with dumbbells as the better exercise compared with the barbell.
Anyone who’ve been pressing weights for a long time would know the difference in difficulty between pressing a well-balanced weight tool and forcing an oddly shaped hunk of iron above your head.
Even if the weight of the said well-balanced weight tool is heavier, the oddly shaped hunk or iron would seem harder to lift and it’s all about the body recognizing effort, not load, and kettlebells require more effort than most fitness equipment.
Performing The Brick Breaker Kettlebell Complex
Since improving punching power meant improving the muscles used in punching and the best way to improve those muscles is through overhead pressing (and squatting), I created a kettlebell complex specially made to enhance upper body strength along with lower body and twitch muscle fibers.
You might have noticed how it resembles Dan John’s ABC or the Armor Building Complex and you’re right. The ABC is a complete workout on its own and I did a sort of “fighter version” of the ABC with my Godzilla-Armor Building Complex. Before I settled with this routine, I had to play with a few variations of the Brick Breaker. One variant involved squatting five times throughout the ten sets and another involved doing one lunge per leg plus one squat also through all ten sets.
The problem with the first one is it drained too much energy for the purpose of completing the workout. I barely finish with ten sets and mostly settle with eight. I also wanted more presses than squats so I ditched that. The one with the lunges resembled my Batman Kettlebell Complex and I figured I should separate my complexes if I wanted to get something different with this one. Still, you’re free to adjust as you please but mind you, we’re after the volume of pressing as the priority.
What do you get out of the Brick Breaker?
For the most part, the Brick Breaker is a dense kettlebell workout. It’s dense because you rack up the volume in under 20 minutes. Dense workouts produce more gains and while kettlebell training isn’t known for gains, getting volume under time will still net you good muscle growth. It will also understandably set your body fat on fire specially when you workout fasted.
The Brick Breaker works your upper body specially your back and shoulders. Working these muscles can translate to you being able to press a heavier bell since one of the main components of pressing heavier is pressing more and it works for any type of pressing exercise. I incorporated squats since punching power draws strength from the legs. The cleans, aside from racking the bells, exist to get your twitch muscle fibers moving. Stack them all together and you’ll develop stronger punches enough to break a brick wall in no time.
Okay, so maybe literally breaking a brick wall is not as easy as I describe it to be but you get the point.
P.S. I punched a wall just now and it hurt but I felt the wall flinch this time. I maybe on to something here.
He likes to tell people how to grow their money and how to naturally lose body fat. He owns Fit and Write, a website catered to his passion to write about health and fitness. His main weapon against weakness is the kettlebell.
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