How to perform Kettlebell Push Press with proper form
Setup
- Stance: Stand with feet shoulder-width apart.
- Kettlebell Position: Hold a kettlebell in one hand at shoulder height, with your elbow close to your body. The palm should face you, and the kettlebell should rest on your forearm.
Execution
- Engage Core: Tighten your core muscles to maintain stability.
- Leg Drive: Slightly bend your knees and push through your heels to generate force.
- Press Up: Extend your arm overhead, pressing the kettlebell upwards while using your legs to help drive the movement.
- Finish Position: Lock your elbow at the top and keep your wrist straight. The kettlebell should be above your shoulder, with the arm extended.
- Lowering: Reverse the motion by lowering the kettlebell back to shoulder height with control.
Tips
- Keep your back straight and avoid leaning back excessively.
- Ensure your wrist stays neutral throughout the movement.
- Focus on an explosive movement while maintaining control.
Common Mistakes
- Letting the kettlebell drift too far away from the body.
- Using too much back and not engaging the legs properly.
- Neglecting core engagement and stability.
Follow these steps for proper form to maximize effectiveness and minimize injury risk.
Exercises
Bicep Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Band
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Leverage Machine
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, EZ Bar
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Band
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Hammer Curl, Cable
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Dumbbell
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Band
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hang Clean, Kettlebell
Type: Upper, Lower, Pull
Target: Biceps, Forearms
Synergist: Shoulders, Chest
Incline Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Lying Bicep Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Lying Bicep Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Muscle Up, Bodyweight
Type: Upper, Pull
Target: Biceps, Forearms, Shoulders, Back, Chest, Triceps
Preacher Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Preacher Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms