In this video I will show you how to safely press a kettlebell overhead.
1. Why you should press this way
2. What to avoid
3. How to do it right
4. Please leave a comment if you have questions
The ability to press heavy objects overhead is a true sign of overall strength. Properly pressing any object overhead requires healthy shoulders and total body strength.
The advantage of using a kettlebell is that the asymmetrical design of the bell recruits more stabilizer muscles in the shoulders and core. The key with pressing a kettlebell is to use proper form to avoid injury and maximize the benefits of the press.
Some common mistakes that I see include:
1. Pushing the hips forward and arching the back during the press. This places a lot of unnecessary stress on the lower back and lumbar spine. In order to avoid this mistake, squeeze your glutes and brace your abs as if you are about to be punched in the stomach. This will remove unnecessary stress from your lower back and keep your spine safe. The extra tension you will generate will also help you apply more force to your lift.
2. Shrugging the shoulder. When you shrug your shoulders you engage your traps, the muscles connected to your neck. If you do this to initiate or finish your press, you run the risk of straining the muscles in your neck. Your neck should remain somewhat relaxed during any pressing movement. In order to avoid straining your neck during your press, make sure that your shoulder is pulled down before, during and at the top of your press. This is called shoulder packing and it engages your lats, which will help support your shoulder joint and keep tension out of your neck.
3. Pressing the kettlebell out in front of your body. The most efficient way to support heavy objects over your head is to stack your joints. If you finish pressing a kettlebell and you can see the bell, then you are out of alignment. Attempt to press the kettlebell behind your head, which will naturally align your joints from your wrist down to your ankle.
Apply these tips to your kettlebell press and I know you'll feel stronger and safer. These tips can also be applied to pressing barbells and dumbbells.
Please comment below if you have any questions or click here to learn more. www.rjkettlebell.com
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