Tall Kneeling One Arm Bottoms Up Kettlebell Press 101 Video Tutorial
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Overview
The Tall Kneeling One Arm Bottoms Up Kettlebell Press is an effective shoulder exercise that primarily targets the deltoids while also engaging the abs, traps, and triceps. Performed in a tall kneeling position, this exercise requires a kettlebell held with the bottom facing upward, challenging both stability and strength. The movement focuses on pressing the kettlebell overhead with one arm while maintaining a stable core and neutral posture. The bottoms-up position of the kettlebell increases the demand on grip strength and coordination, making it a great exercise for improving shoulder stability, core control, and upper body strength.
How to Perform
Begin by kneeling tall with both knees on the ground, ensuring your knees are directly beneath your hips and your toes are tucked under.
Hold a kettlebell in a bottoms-up position with the bottom facing upwards. Position the kettlebell so your elbow is aligned with your shoulder, maintaining a neutral posture.
Engage your core and press the kettlebell upward in a controlled manner, extending your arm overhead. Ensure the shoulder reaches full flexion and the elbow is fully locked out at the top of the movement.
Slowly lower the kettlebell back down to the starting position, maintaining control throughout the descent to avoid swinging or jerking the weight.
Repeat for the desired number of repetitions, focusing on stability and control of both the kettlebell and your body.
Keep your core engaged to avoid excessive arching in the lower back.
Ensure your wrist stays straight and the kettlebell remains stable as you press it overhead.
Perform the movement slowly and with purpose to maximize muscle engagement and minimize the risk of injury.
Alternate arms if performing the exercise on both sides.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Grip the kettlebell handle firmly, as if you're trying to leave an impression with your fingers. Maintain a tight hold throughout the press.
Keep your head in a neutral position, avoiding excessive forward movement of the neck.
As you press the kettlebell upward, focus on bringing your bicep close to your ear. Exhale steadily as you extend your arm.
If you feel strain in your neck or traps, check for proper thoracic spine extension and shoulder flexion. This could help alleviate unnecessary tension.
At the top of the press, leave your elbows slightly bent instead of locking them out completely. This will maintain constant tension on the shoulders.
If you're unable to fully lock out your elbow overhead, this could signal limited shoulder mobility or insufficient scapular upward rotation.
How Not to Perform
Avoid Excessive Arching in the Lower Back: Do not let your lower back excessively arch during the press. This can cause unnecessary strain on your spine and reduce core engagement. Keep your core tight and maintain a neutral spine throughout the movement.
Don’t Overextend the Neck: Avoid jutting your head forward as you press the kettlebell overhead. This can lead to neck strain and distract from proper shoulder engagement. Keep your head aligned with your spine and maintain a neutral neck position.
Don’t Rush the Movement: Do not perform the press too quickly. Avoid jerking or swinging the kettlebell, as this wastes energy and reduces the effectiveness of the exercise. Move in a controlled, deliberate manner to focus on muscle engagement.
Don’t Lock Out the Elbow Fully at the Top: Avoid locking your elbow completely at the top of the press. This can shift focus away from the shoulder and place unnecessary strain on the elbow joint. Keep a slight bend in the elbow to maintain constant tension on the shoulder muscles.
Avoid Using Momentum: Do not use your lower body or torso to generate momentum for the press. This can lead to improper form and reduce the focus on the shoulder muscles. Keep the movement strictly in the upper body, using the shoulder and arm to press the kettlebell.
Don’t Neglect Shoulder Mobility: If you find it difficult to press the kettlebell overhead, avoid forcing the movement. Limited shoulder mobility or scapular upward rotation can lead to improper technique. Focus on improving shoulder flexibility and mobility over time to perform the movement safely.
Avoid Tight Grip Without Control: While you should grip the kettlebell tightly, don’t over-squeeze to the point where it causes discomfort or distracts from the shoulder and core muscles. A controlled grip is sufficient to maintain stability without causing tension in the forearms.
Don’t Compromise Posture: Ensure your knees are aligned with your hips and toes are tucked under. Avoid leaning forward or letting your hips sag, as this can negatively affect your balance and posture, making it harder to stabilize the kettlebell overhead.
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.
