Alternating Standing Kettlebell Press 101 Video Tutorial
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Overview
The Alternating Standing Kettlebell Press is an effective exercise that primarily targets the shoulders, with secondary focus on the abs, traps, and triceps. This exercise involves standing tall while holding a kettlebell in one hand at shoulder height, then pressing it overhead while keeping the core engaged for stability. The movement is alternated between hands, ensuring that both shoulders get worked evenly. This dynamic movement engages the upper body muscles while also challenging core stability, improving strength and endurance. It is performed with kettlebells, making it an accessible yet efficient full-body exercise for increasing shoulder strength and overall upper body control.
How to Perform
Stand with your feet positioned shoulder-width apart and arms relaxed at your sides, each holding a kettlebell in one hand.
Clean both kettlebells to the front rack position, keeping them close to your body and your elbows tucked in.
Engage your core and press one kettlebell overhead, fully extending the arm until your elbow locks out and your shoulder reaches full flexion.
Lower the kettlebell back to the starting position with controlled movement, keeping your torso stable and your core tight.
Press the opposite kettlebell overhead, repeating the same movement on the other side.
Alternate between arms for the desired number of reps, ensuring a steady and controlled pace throughout the exercise.
Maintain a neutral spine and avoid arching your back during the press.
Keep your core engaged to help stabilize your torso and prevent leaning or wobbling.
Focus on smooth, controlled movements to maximize shoulder activation and minimize the risk of injury.
Tips
Avoid letting your head push forward excessively during the press. Keep your neck aligned with your spine for better posture.
As you press the kettlebell overhead, ensure your hips stay directly beneath your torso. Don’t let them shift backward or rotate.
Focus on driving the kettlebell up, bringing your bicep close to your ear, and exhale while pressing to engage your muscles effectively.
If you experience any discomfort or tension in your neck or traps, check your thoracic spine extension and shoulder mobility to ensure proper alignment.
Keep a slight bend in the elbows at the top of the press, avoiding full extension. This helps maintain tension in the shoulders and prevents hyperextension.
Struggling to lock out your elbows overhead may indicate limited shoulder mobility, possibly due to restricted scapular upward rotation.
How Not to Perform
Avoid Arching Your Back: Don’t let your lower back overextend or arch as you press the kettlebell overhead. This can cause strain on your spine. Keep your core tight and engage your glutes to maintain a neutral spine.
Don’t Let the Elbow Lock Out Fully: Avoid locking out your elbow at the top of the press. Instead, keep a slight bend in your elbow to maintain tension on the shoulder muscles and prevent overextending the joint.
Don’t Rush the Movement: Avoid using momentum to press the kettlebell overhead. Jerking or swinging the kettlebell can lead to energy wastage and put unnecessary stress on your joints. Focus on controlled, steady movements.
Avoid Letting the Hips Shift Back: Don’t allow your hips to push backward as you press the kettlebell. Keep your hips stacked directly beneath your torso to maintain stability and prevent compensation from other muscle groups.
Don’t Overextend the Neck: Avoid pushing your head forward or craning your neck while pressing the kettlebell. Keep your neck neutral and aligned with your spine to prevent tension in the neck and traps.
Don’t Neglect Core Engagement: Failing to engage your core can cause you to lose balance and energy, and it may also strain your lower back. Keep your abs tight and your body stable throughout the movement.
Avoid Using Too Much Weight: Don’t choose a kettlebell that’s too heavy to control with proper form. Lifting a weight that's too heavy can lead to poor technique and potential injury. Choose a weight that allows you to focus on form and controlled movement.
Don’t Press Too Far Behind the Head: Avoid pressing the kettlebell too far back, behind your head. This can strain your shoulders and neck. Keep the kettlebell directly above your shoulder to ensure proper alignment and avoid unnecessary stress.
Don’t Overlook Shoulder Mobility: If you can’t lock out the kettlebell overhead, check your shoulder flexibility. Poor scapular upward rotation can limit range of motion and increase the risk of injury. Work on shoulder mobility exercises to improve your performance.
Avoid Excessive Grip Tightness: Don’t grip the kettlebell too tightly. A relaxed grip helps maintain fluid movement, while gripping too hard can waste energy and cause unnecessary tension in the forearms.
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.
