Coach Sergei Karaliou demonstrates the perfect way to execute the kettlebell press.
First make sure to review the proper technique to perform a clean with the kettlebell. The kettlebell clean tutorial can be found here: https://www.youtube.com/watch?v=uHh3at6Ehb4
These are the basic rules:
– The kettlebell should be in the rack position once you’ve performed a clean.
– The rack position means your wrist is straight and your elbow is close to the bottom of the rib cage.
– Once the kettlebell is in the rack position, make sure your:
– Forearm is straight and vertical (do not bend or flex the wrist)
– Hips are locked out
– Glutes are tight
– Knee caps are pulled up
– From there hold the kettlebell as tight as you can and extend it over your head. Then bring it down to the rack position.
– Make sure when you’re performing the press not to bring the kettlebell straight up. Move your arm slightly to the side as you extend overhead. This range of motion puts less stress on the upper extremity joints.
– A common mistake when using a light weight is to bring the arm slightly forward in the overhead position. That puts extra stress on the shoulder and increases the risk of injury.
– It’s important that your forearm remains vertical (90 degrees towards the ground) throughout the kettlebell press. Also make sure to keep your elbow close to the rib cage and don’t let it come out.
– Maintaining full body tension and staying tight throughout the kettlebell press will increase your strength and make the exercise safer.
– You can slightly tilt your wrists (about 2 degrees toward your neutral position) to engage your forearms more. This creates more tension and stability throughout the motion.
Pick a starting weight with which you can successfully perform 5 to 10 repetitions. Build up to 5 sets before moving up in weight.
The next kettlebell should be no higher than 20% to 25% of the previous size.
When you will become more experienced with presses – it will take longer time to move up the class and numbers will get down to 10-15%
Remember to scale down the intensity when you move up to the next weight category and always maintain the proper form.
Do not try to force the kettlebell into the overhead position if you have not yet built up the strength.
We hope it will tune up your Press and improve your Gains!