Ep. 505: "Iron Tamer" Dave Whitley on Why YOU Should Be Bent Pressing

Get my 9 Minute Kettlebell and Bodyweight Challenge HERE =>  https://www.9MinuteChallenge.com  

On this most glorious of episodes, Dave Whitley returns so we can talk about:

• Light banter about SNL host jackets and writing our cats in for president (note: in 2028, please write in Ozzy PAWSbourne, I insist)
• Why the Bent Press Matters
• • • • Dave’s role in the modern revival of the bent press
      • Being called the “father of the modern bent press movement”
      • Social media reactions: from high praise to harsh criticism
      • Using the controversy as a practice in emotional balance and perspective

• Historical Strongmen & Bent Press Feats

  • Arthur Saxon and legendary one-arm bent press numbers (370–400+ lbs)
  • Comparison to modern strength standards (most people can’t even deadlift that)
  • The famous Saxon vs. Eugen Sandow rivalry and its pro-wrestling–like storyline
  • Mention of Bill Hinbern and historical resources at Super Strength Books
  • Reference to Sig Klein and his 1936 article on the bent press
  • Quote and key idea: lifters’ “greatest mistake” is ignoring the bent press

• How Fitness Culture Drifted Away from the Bent Press

  • Shift from physical culture to bodybuilding and machine-based training
  • Misconceptions: equating size with strength and leanness with health
  • Fragmentation into bodybuilding, Olympic lifting, powerlifting, strongman, kettlebell sport, etc.
  • Hope that modern training will re-integrate these strands again

• Modern Examples & Context

  • Mention of Colin Lake’s 60 kg (135 lb) bent press as a current benchmark
  • Note about John Grimek bent pressing ~300 lbs well into the 20th century
  • Discussion of how incentives and popularity shape what athletes train for (e.g., US football vs. Olympic lifting)

• The Get Up as a Foundational Movement

  • Dave’s view: the get up as the base for all grinding movements (especially overhead), except maybe the squat
  • Using swings and get ups as the primary starting tools with new students
  • Why people skip get ups (they seem complicated and “slow” vs. sexy complexes)
  • Client anecdote: feeling better, tighter, and more integrated after only a few get-up sessions

• Martial Arts & Yoga Analogies

  • Pavel’s idea: the kettlebell swing as the “Sanchin kata” of strongfirst-style kettlebell training
  • Dave’s parallel: the get up as the “sun salutation” of strength work
  • Multiple variations and progressions built on one foundational pattern

• How the Get Up and Bent Press Interrelate

  • “The bent press finish is what the get up starts,” if done with proper attention
  • Finding the rack position from the get up
  • Why you shouldn’t try to clean and press if you don’t yet truly “own” the rack position

• Seven Anchor Principles for the Bent Press (and Other Grinds)

  • 1. Practice as the path to mastery
    • “Practice doesn’t make perfect; practice makes permanent”
    • Importance of practicing the right pattern, not just more reps
  • 2. Keep your eyes on the weight
    • Head follows eyes, body follows head; looking away destabilizes the load
  • 3. Keep the forearm vertical and wrist straight
    • Managing the combined center of mass with heavier bells
  • 4. Build a structural column of support
    • Stack joints and bones under the load rather than muscling everything
    • Column shifts as you descend into the bent press
  • 5. Pack the shoulder
    • Depress and retract the scapula; “shorten the X” from shoulder to opposite glute
  • 6. Give the free hand a job
    • Beginner positions:
      • Free hand to opposite knee with elbow on same-side knee
      • More advanced: free forearm on same-side thigh, hand near chest
    • Using the free hand on the thigh to help stand with very heavy weights
  • 7. Make it look natural and easy
    • A key compliment: “You made it look easy”
    • Aim for smooth, elegant execution (e.g., like high-level pull-ups or handstand pushups)

• The “Circus Trick” Critique

  • Critics calling the bent press a mere “circus trick”
  • Dave’s rebuttal: circus arts require real strength and skill
  • Observation that dismissiveness often comes from people who can’t do the lift

• How to Learn More from Dave

  • Social media:
    • Instagram: @irontamer
    • TikTok: @irontamer
    • Facebook: Dave Whitley
  • Websites:
    • OldTimeStrongmanUniversity.com for coaching and education
    • IronTamer.com for speaking/performing background
  • Mention of Dave’s book “Taming the Bent Press”
  • Free PDF on the seven anchor principles available via contacting Dave

• Belfest Event Info

  • Dave presenting at Bellfest in Austin, Texas (weekend of April 15th recording)
  • Co-taught/linked sessions with Peter Neimand on the bent press and get up
  • Mention of tandem bent press videos showing different body types moving efficiently
  • Discount code: DAVE30 for 30% off Belfest registration
  • Aleks’ tongue-in-cheek suggestion to use your tax return to attend Bellfest