Mastering One Of The Most Fundamental Kettlebell Exercises

Executing The Kettlebell Press With Proper Form For Endurance And Results

By now, you’ve probably heard about kettlebells, the increasingly popular dumbbell alternatives that more and more people are using to burn fat and build muscle.  Perhaps you have a friend that uses them or have seen kettlebells at your local gym.  If you’ve already incorporated kettlebells into your workout routine, good for you!  Kettlebell exercises are effective and even fun.  Best of all, they are not overly time-consuming and can be done at home.

Kettlebell Press

If you are brand new to kettlebells, read up on the five basic kettlebell exercises.  Once you’ve master swing and clean, you’re ready for the kettlebell press.  The press is one of the most fundamental and important parts of any kettlebell routine, and it helps to build raw strength in the shoulders and arms.  You can do presses with two arms (on bell in each hand) or one arm.  If you are still learning, start with one bell.  To perform the press, follow these steps:

  1. Start in the rack position (you can use a clean to get in to this position) with your elbow tucked close to your ribs and the bell resting on your forearm.
  2. Keeping your shoulder locked in its socket and your grip, abs, and glutes tight, push the bell upwards, rotating your hand so your palm is facing forward.
  3. Continue this movement until your arm is locked vertically above your shoulder.
  4. Pause at the top, then lower the bell back down to the rack position, rotating your hand so your palm is facing your chest.
  5. Repeat steps 2 through 4.

Tips & Warnings:

  • Work on mastering the kettlebell clean before attempting the press.  This way, you can use a clean to get in to the rack position.
  • If you do not want to use a clean to get in the rack position, you can use your free hand to help position the kettlebell.
  • Keep your shoulder down and your back tight.  You will feel it in your lats if you’re doing the press correctly.
  • Use your toes to “grip” the floor and your feet/legs to “push through” the ground.
  • Be careful not to overdo it at the beginning.  It might not feel hard, but I can guarantee that you will feel it in your back and legs he next day!
  • Pay attention to form.  Watch videos and use light kettlebells until you’ve perfected your technique.