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Standing One Arm Kettlebell Press 101 Video Tutorial

Strength Main Variation Gym

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Standing One Arm Kettlebell Press
Standing One Arm Kettlebell Press

Exercise Synopsis

Target Muscle Group

Shoulders

Secondary Targets

Execution

Compound

Force Type

Push (Unilateral)

Required Equipment

Kettlebell

Fitness Level

Intermediate

Variations

None

Alternatives

None

Timer

Hour

Minute

Second

Stopwatch

00:00:00:00

Overview

The Standing One Arm Kettlebell Press is an effective shoulder exercise that primarily targets the deltoid muscles. By pressing a kettlebell overhead with one arm while standing, the exercise also engages the upper traps and triceps, helping to improve overall upper body strength and stability. The standing position challenges core stability, requiring activation of the abdominal muscles to maintain proper posture and prevent excessive leaning. The kettlebell, with its unique design, creates a more dynamic, challenging movement compared to traditional dumbbells, making this press a great functional movement for building strength and enhancing shoulder mobility.

How to Perform

  1. Stand upright with your feet shoulder-width apart, holding a kettlebell in one hand with a neutral grip (palm facing inward).

  2. Engage your core and bring the kettlebell to a front rack position by either cleaning it or curling it up to shoulder height, keeping your elbow close to your body.

  3. Press the kettlebell upward in a controlled motion, extending your arm fully until your shoulder reaches complete flexion and your elbow is locked out at the top.

  4. Slowly lower the kettlebell back to the starting position, maintaining control throughout the movement to avoid jerking or swinging.

  5. Repeat for the designated number of repetitions, ensuring proper form and steady breathing.

  6. Make sure to maintain a strong, neutral spine throughout the exercise to prevent injury. Focus on using your shoulder muscles to press the kettlebell, avoiding excessive assistance from your legs or back. Engage your core to support your posture and prevent leaning or arching during the press.

Tips

  1. Avoid allowing your head to move too far forward during the press, maintaining a neutral head and neck position.

  2. As you press the kettlebell overhead, focus on driving your bicep close to your ear and exhaling at the top of the movement.

  3. If you feel tension in your neck or traps, this may indicate a lack of thoracic spine extension or proper shoulder flexion, so adjust your posture accordingly.

  4. Keep a slight bend in the elbow at the top of the press rather than fully locking it out. This helps to maintain constant tension on the shoulder muscles.

  5. Inability to fully lock out the elbows overhead may suggest limited shoulder mobility or insufficient scapular upward rotation, which can be improved with mobility work.

How Not to Perform

  1. Avoid Arching Your Lower Back: Do not let your lower back over-arch during the press. This can lead to unnecessary strain on your spine. Keep your core engaged throughout the movement to protect your lower back and maintain proper posture.

  2. Don’t Use Momentum: Avoid swinging or jerking the kettlebell upward. Focus on a smooth, controlled motion to activate the shoulder muscles properly. Using momentum will reduce the effectiveness of the exercise and can lead to injury.

  3. Don’t Overextend the Neck: Do not push your head forward or strain your neck while pressing. This can cause tension in the neck and traps. Maintain a neutral head position in line with your spine.

  4. Avoid Locking Out the Elbow Completely: Do not fully lock out your elbow at the top of the press. Keeping a slight bend in the elbow ensures continuous tension on the shoulder muscles, reducing joint stress and improving muscle activation.

  5. Don’t Let the Kettlebell Drift Too Far From the Body: Avoid letting the kettlebell move too far away from your body while pressing. Keep the kettlebell close to your center of gravity to maintain control and avoid unnecessary strain on the shoulder joint.

  6. Don’t Let Your Elbow Flare Out: Keep your elbow close to your body in the starting position and avoid letting it flare outward too much during the press. Flaring the elbow can put stress on the shoulder joint and reduce the engagement of the target muscles.

  7. Don’t Ignore Proper Scapular Movement: Avoid pressing without proper scapular upward rotation. Failing to properly rotate the shoulder blade can limit your shoulder mobility and increase the risk of shoulder injuries. Focus on allowing your scapula to move naturally during the press.

  8. Don’t Neglect Core Stability: Avoid letting your core disengage during the movement. A weak core will lead to instability, which can result in poor form and potential injury. Keep your abdominal muscles activated to support the lift and maintain proper posture throughout the press.

  9. Avoid Rushing the Movement: Don’t rush through the repetitions. Focus on executing each rep with precision, maintaining control over the kettlebell and proper alignment. Rushing can cause you to lose focus and decrease the exercise’s effectiveness.

  10. Don’t Use Excessive Weight: Avoid using too heavy of a kettlebell that compromises your form. Choosing a weight that’s too challenging can lead to poor technique, risking injury and reducing the effectiveness of the exercise. Start with a manageable weight and gradually increase as your strength improves.

Variations

Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.

Alternatives

Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.

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