Tall Kneeling One Arm Kettlebell Press 101 Video Tutorial
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Overview
The Tall Kneeling One Arm Kettlebell Press is a strength and stability exercise that primarily targets the shoulders while engaging the abs, traps, and triceps as secondary muscles. Performed in a tall kneeling position with both knees on the ground, this exercise challenges core stability and balance, as the unilateral pressing motion requires anti-rotation control. Holding a kettlebell at shoulder level in one hand, the lifter presses it upward until the arm is fully extended, emphasizing proper alignment and controlled movement throughout. This setup minimizes lower body assistance, isolating the upper body and core for improved shoulder strength, stability, and overall functional performance.
How to Perform
Begin in a tall kneeling position with both knees on the ground. Ensure your knees are directly aligned under your hips, and tuck your toes to create a stable base.
Lift the kettlebell into a front rack position on one side, keeping your wrist straight and the kettlebell resting on the back of your forearm. Brace your core to maintain balance and avoid leaning to either side.
Press the kettlebell upward in a controlled motion, extending your arm until your elbow is fully locked and your shoulder is in full flexion. Keep your body upright and avoid arching your lower back during the press.
Pause briefly at the top, ensuring the kettlebell is stable and aligned over your shoulder.
Lower the kettlebell slowly and with control back to the front rack position, focusing on engaging your core and maintaining proper posture.
Repeat the movement for the desired number of repetitions before switching arms. Keep the motion smooth and controlled throughout to maximize the effectiveness of the exercise.
★ 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
Keep your head aligned with your spine throughout the movement, avoiding excessive forward movement of the head.
Maintain your hips directly under your torso during the press to prevent them from shifting backward.
As you press the kettlebell overhead, guide your bicep toward your ear and exhale to engage your core and stabilize the movement.
If you experience discomfort in your neck or traps, consider addressing limitations in thoracic spine mobility or shoulder flexion, as these may be contributing factors.
Avoid fully locking out your elbows at the top position; keeping them slightly bent helps maintain tension on the shoulder muscles.
Difficulty locking out the elbows overhead may indicate restricted shoulder mobility or inadequate scapular upward rotation, which should be addressed to ensure safe and effective movement.
How Not to Perform
Avoid Overarching the Lower Back
Do not let your lower back arch excessively during the press. Keep your core engaged and your ribcage down to protect your spine and focus the effort on your shoulders.
Don’t Let the Head Tilt Forward
Avoid pushing your head forward or craning your neck during the press. Maintain a neutral head and neck position to reduce strain and focus on proper alignment.
Don’t Allow the Hips to Shift Back
Ensure your hips remain stacked under your torso. Shifting them backward reduces stability and can waste energy that should be directed to the pressing motion.
Avoid Rushing the Movement
Do not rush through the press or drop the kettlebell back down quickly. Use controlled movements to maximize engagement in the shoulders and core while reducing the risk of injury.
Do Not Grip the Kettlebell Incorrectly
Avoid gripping the kettlebell too tightly or incorrectly, as it can lead to wrist strain. Keep a firm but relaxed grip, allowing the kettlebell to rest on the back of your forearm.
Don’t Overload with Excessive Weight
Avoid using a kettlebell that is too heavy for your current strength level. Start with a manageable weight to ensure proper form and gradually increase as you build strength.
Don’t Let the Elbow Flare Out
Ensure your elbow stays in line with your body and doesn’t flare outward during the press. This misalignment can reduce efficiency and place unnecessary stress on the shoulder joint.
Don’t Neglect Proper Breathing
Avoid holding your breath during the exercise. Exhale as you press the kettlebell overhead and inhale as you lower it to stay steady and maintain focus on the target muscles.
Avoid Locking Out Aggressively
Do not lock out your elbow forcefully at the top of the movement. Instead, aim for a controlled lockout to keep tension on the shoulder muscles and protect your joints.
Do Not Ignore Signs of Discomfort
If you feel pain or unusual discomfort in your shoulders, neck, or back, stop the exercise. Address any mobility issues or technique errors before continuing.
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.
