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

Apr 16, 2026

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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