Kettlebell Angled Press 101 Video Tutorial
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Overview
The Kettlebell Angled Press is an upper-body exercise that primarily targets the shoulders, with secondary emphasis on the traps and triceps. By using a kettlebell, this exercise engages the muscles through an angled press motion, which challenges stability and promotes functional strength. The angled press variation differs from a traditional overhead press, as the kettlebell is pushed at an angle, helping to activate more of the shoulder’s different muscles. It requires a kettlebell, and can be performed either seated or standing, making it a versatile addition to any strength training routine. This exercise enhances shoulder strength and stability, while also providing a functional movement pattern that benefits overall upper body performance.
How to Perform
Start by standing tall with your feet shoulder-width apart. Hold the kettlebell with both hands by the handle, ensuring a firm grip.
Hinge forward at the hips, keeping your back straight, until your torso is at about a 45-degree angle to the floor. Maintain a slight bend in your knees to protect your lower back.
While staying in the hinge position, press the kettlebell overhead in a controlled motion, focusing on engaging your shoulder muscles. Keep your core tight to maintain stability.
Extend your arms fully, ensuring the elbows lock out and the shoulders reach their full flexion at the top of the movement.
Slowly lower the kettlebell back down to the starting position, maintaining control and keeping your torso stable.
Repeat the movement for the desired number of reps, ensuring each press is deliberate and smooth to avoid using momentum.
Keep your core engaged throughout the movement to protect your lower back and maintain balance.
Focus on smooth, controlled movements, especially during the lowering phase to maximize time under tension.
If needed, start with a lighter kettlebell to perfect your form before progressing to heavier weights.
Tips
Avoid letting your head move too far forward during the press. Keep your neck neutral to maintain proper alignment with the spine.
As you press the kettlebell upward, focus on driving your bicep toward your ear. Exhale as you reach the top of the press to help with the movement.
Ensure your arms do not drift forward as you press the kettlebell overhead. Keep your arms in line with your body to engage the shoulder muscles properly.
Think about slightly lifting the kettlebell as you press it upward. This subtle adjustment will activate the posterior deltoids more effectively, enhancing shoulder engagement.
Focus on sitting back into your hips rather than arching your back excessively to lift the chest. Avoid overextending your lower back, which could compromise your form.
If you can fully extend your arms overhead while maintaining this posture, it may indicate a limitation in thoracic extension. Consider improving thoracic mobility to allow for better range of motion and proper form.
How Not to Perform
Avoid Overarching the Lower Back: Do not excessively arch your back while pressing the kettlebell overhead. This can put unnecessary strain on your spine and lead to injury. Keep your core engaged and maintain a neutral spine throughout the movement to protect your lower back.
Don’t Use Momentum: Avoid using momentum to push the kettlebell up. Swinging your body or jerking the kettlebell with your arms will take the focus off your shoulders and reduce the effectiveness of the exercise. Perform the press in a controlled and steady motion, focusing on muscle activation rather than speed.
Do Not Allow Elbows to Flare Out: Keep your elbows close to your body as you press the kettlebell. Letting them flare out to the sides can reduce the activation of your shoulder muscles and increase stress on your joints. Keep a slight tuck in the elbows as you press upward.
Avoid Moving the Head Forward: Don’t jut your head forward while pressing the kettlebell overhead. This can strain your neck and throw off your body alignment. Keep your head in a neutral position, aligned with your spine, throughout the exercise.
Don’t Let the Kettlebell Drift Forward: Ensure the kettlebell stays in line with your body as you press it overhead. Allowing the kettlebell to drift too far in front of you can reduce the effectiveness of the exercise and put unnecessary stress on your shoulders. Focus on pressing the kettlebell in a straight line.
Don’t Collapse Your Chest: Avoid collapsing your chest or rounding your upper back while pressing. This can cause you to lose proper form and put strain on your shoulders and upper back. Keep your chest lifted and your shoulders down away from your ears.
Don’t Rush the Movement: Avoid rushing through the exercise. Pressing the kettlebell too quickly can lead to poor form and reduce muscle engagement. Focus on a smooth, controlled movement, especially during the lowering phase to maximize time under tension and target the shoulders effectively.
Don’t Overload the Weight Too Early: Using a kettlebell that’s too heavy can compromise your form and lead to injury. Start with a manageable weight to master the technique, and gradually increase as you build strength and confidence in the movement.
Don’t Let the Arms Drop During the Descent: As you lower the kettlebell back down, avoid letting your arms drop too quickly. This reduces control and focus on the target muscles. Control the descent and keep the kettlebell close to your body to maintain proper muscle engagement throughout the movement.
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.
