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
Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back
Face Pull, Band
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Back
Front Raise, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Band
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Bodyweight
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Kettlebell Swing, Dumbbell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Kettlebell Swing, Kettlebell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Lateral Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest