2 KB Kettlebell Push Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Abs, Adductors, Calves, Glutes, Hamstrings, Quads, Traps, Triceps, Upper Back
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Kettlebell
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The 2 KB Kettlebell Push Press is a dynamic, full-body exercise that primarily targets the shoulders while also engaging several other muscle groups. Using two kettlebells, this movement involves a slight dip of the knees followed by an explosive push upward, pressing the kettlebells overhead. This engages the deltoids (shoulders) and activates the triceps, traps, and upper back. Additionally, the exercise works the core (abs), adductors, glutes, calves, hamstrings, and quads as stabilizers during the push and as the body supports the weight. This makes it an effective compound exercise that builds strength, coordination, and power while requiring only kettlebells for equipment.
How to Perform
Begin by positioning the kettlebells at chest level, holding them in the front rack position with your palms facing each other.
Initiate a slight bend in your knees while maintaining a neutral spine, preparing for the explosive movement.
Push through your legs and extend your hips as you drive upward, using the power of your lower body to help press the kettlebells overhead.
Lock out your arms at the top, ensuring your shoulders are engaged and the kettlebells are stable overhead.
Reverse the movement by lowering the kettlebells back to chest height with control, keeping your core engaged to maintain stability.
Repeat the movement for the desired number of repetitions, focusing on smooth, powerful execution each time.
Tips
Olympic lifting emphasizes technique and efficiency over sheer strength, focusing on controlled, powerful movements.
When preparing to dip, make sure your hips don’t shift too far back. This prevents your chest from leaning forward and compromising your posture.
To get the kettlebells into the front rack position, you'll likely need to swing them between your legs first. Then, use the clean motion to bring the kettlebells up to chest height.
Once the kettlebells are in position, prepare for the press by slightly bending your knees and engaging your core, maintaining a strong, stable base.
Focus on generating power from your legs as you explosively press the kettlebells overhead, using your shoulders and triceps to finish the movement.
Control the descent of the kettlebells back to the starting position, ensuring your form remains steady and your body stays aligned throughout.
How Not to Perform
Avoid Arching the Lower Back
Don't let your lower back arch excessively during the dip or press. Maintain a neutral spine throughout the movement. Arching can strain your lower back and lead to injury. Engage your core to protect your spine and ensure proper posture.
Don’t Overextend the Knees
When dipping, avoid letting your knees travel too far forward over your toes. Keep your knees tracking in line with your toes to prevent unnecessary strain on the joints and to ensure the power from your legs is efficiently transferred into the press.
Avoid Jerking or Using Momentum
Do not jerk your body or use momentum to push the kettlebells overhead. The press should be smooth and controlled. Using your legs to assist the press should feel like a controlled push, not a sudden or jerky movement.
Don’t Let the Kettlebells Drift Too Far from Your Body
During the clean portion, avoid letting the kettlebells move too far out from your body, as this can make the movement less efficient and put strain on your shoulders and wrists. Keep them close to your body for a smoother transition into the press.
Avoid Leaning Forward with Your Chest
When dipping, ensure that your chest doesn’t lean forward as you push your hips back. This can cause unnecessary strain on your shoulders and reduce the effectiveness of the press. Keep your chest upright and aligned with your body.
Don’t Use Excessive Arm Strength
The push press should primarily be driven by your lower body. Avoid relying too much on your arms to press the kettlebells overhead. Instead, focus on using your legs and hips to generate the power, with your arms acting as the stabilizers to lock out the kettlebells overhead.
Avoid Holding Your Breath
Do not hold your breath during the movement. Inhale during the dip and exhale as you press the kettlebells overhead. This helps maintain core stability and prevents unnecessary pressure on your cardiovascular system.
Don’t Rush the Repetition
Avoid rushing through each rep. Take your time during the dip and press phases to maintain control and proper technique. Quick, uncontrolled movements can lead to mistakes, wasted energy, and potential injury.
Avoid Inconsistent Range of Motion
Ensure that your press has a full range of motion. Don't cut the movement short by failing to lock out the kettlebells overhead. Fully extending your arms allows for maximum engagement of your shoulders and triceps.
Don’t Forget to Reset Between Reps
After each press, don’t rush straight into the next repetition. Reset your position and make sure your kettlebells are in the right spot, your body is aligned, and your core is engaged before starting the next dip and press. This ensures consistent and controlled movement throughout the set.
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.
