The Kettlebell Press, along with the Get Up, is pivotal in teaching core stability and the lockout position for the Snatch. The Press is started by performing a Clean to bring the kettlebell into the racked position. A path/flight line of the centre of the kettlebell should form a slight arc or crescent moon shape.
The Kettlebell Press is a widespread workout technique which is utilised in order to strengthen as well as build muscle in the following areas of your body:
- Deltoids
- Upper pectorals
- Triceps
Every training programme which is well balanced should incorporate an overhead press in some shape or form, and kettlebells are a fantastic piece of equipment to utilise in your workout. The kettlebell allows for single-arm or, alternatively, dual-arm lifts and is much gentler on the wrists as well as elbows. This is as opposed to the standard dumbbells and barbells. When it comes to the correct use of the kettlebell, however, many individuals struggle to find the correct form which allows for maximum strength training as well as safety.
How is the Kettlebell Press biomechanically analysed?
The Kettlebell Press uses the full shoulder girdle to move the kettlebell from the track position to lockout overhead. The Press is a grind movement and can be done with one or two kettlebells.
How to do the Kettlebell Press
Clean the kettlebell into the rack position. Inhale sharply to create tension in the core. It is important to breathe deeply into the chest and not just into the upper chest.
In one motion, drive the hand towards the ceiling keeping the forearm perpendicular to the ground. Don’t try and go straight up but rather externally rotate the arm in a similar motion to that of the Arnold Press. There must be minimal bend in the back to assist the Kettlebell Press.
They should still be in an ‘acked’ position without rising due to the use of the traps. The upper arm should be directly next to the ear or slightly behind. As you lower the kettlebell, actively use the lats to pull the weight back into position. This will help ensure that you are set up properly for the next rep.
Don’t immediately start with the next rep. Make sure that there is a slight pause to reset body tension.
Things to watch out for
Many people experience a ‘sticking point’. Most commonly, this occurs at the point where the upper arm passes its horizontal alignment and is usually caused by a lack of tension, particularly in the lats.
A good drill to improve this is to do the movement from the top down. This trains the mind and muscles how to behave in the opposite direction. It starts the movement with the muscles already loaded so the tension is automatically applied to prevent the weight from falling.
Instead of merely letting gravity do the work it is best to pull the weight down. Imagine a strong elastic was attached between the roof and the kettlebell and you are pulling it down against that force. This will help to increase tension which in turn makes the movement easier.
To increase tension still further, crush the handle of the kettlebell and make a while knuckle fit with the opposite hand.
Contact Trifocus Fitness Academy
Want to increase your knowledge of how to exercise with kettlebells? If you do, then you should really check out our Online Kettlebell Course. For more information as well as to register, please follow this link.
