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One Arm Kettlebell Push Press
| Exercise Summary | |
|---|---|
| Primary Muscle(s) | Shoulders |
| Secondary Muscle(s) | Triceps, Quads, Abdominals |
| Equipment | Kettlebell |
| Emphasis | Compound |
| Type | Push |
One Arm Kettlebell Push Press Instructions
- Stand in a strong, athletic posture:
- Chest up and shoulders back
- Knees slightly flexed
- Core braced with a neutral spine
- Grab the kettlebell. Clean it to your shoulder through the extension of your hips, knees, and ankles.
- You want the KB resting in the front rack position with your elbow up.
- To begin, slightly dip your knees and then explode upwards extending your hips, knees, and ankles to push the KB to a stabilized position overhead.
- Imagine bringing your armpit forward to create a stable shoulder position overhead.
- At the top, your arm is fully extended overhead.
- Lower the weight to the starting position.
*Tips*
- Keep your core tight for the duration of the exercise, never letting your low back arch excessively.
- Stabilize the KB overhead by keeping it close to your center-of-gravity.
- The momentum generated from your lower half accelerates the KB overhead.