Kettlebell Strict Press
- Level
- Intermediate
- Equipment
- Kettlebell
- Movement
- Overhead press · Standing
- Tracks
- Weight & Reps
Works
Front Delts Side Delts Triceps Shoulders Traps - Serratus
Obliques Abdominals Glutes Back
How to do it
- Stand with your feet hip- to shoulder-width apart and the kettlebell between your feet.
- Clean the bell to the rack, with the handle diagonal across your palm, the bell on the outside of your forearm, your elbow against your ribs and your wrist straight.
- Squeeze your glutes, brace your abs, lock your knees and set your shoulder down away from your ear.
- Clench your free hand into a fist, then take a breath and brace.
- Press the bell up, keeping your forearm vertical under it.
- Let the bell travel slightly out and back so it finishes over your shoulder.
- Lock your elbow out fully with your bicep near your ear, and pause briefly.
- Pull the bell back down to the rack under control, and finish all reps before switching sides.
Common mistakes
- Dipping the knees to drive the bell up.
- Leaning back or flaring the ribs.
- Bending the wrist back under the bell.
- Leaning sideways away from the working arm.
Safety
Choose a weight you can press with no leg drive and a neutral spine.
Skip overhead pressing if you cannot reach full overhead range without arching your lower back.
Lower the bell under control and never let it drop onto your forearm or shoulder.
Tips
- Keep your forearm vertical under the bell the whole way.
- Squeeze your glutes and keep your ribs down.
- Punch the bell up and pull it back down like a row.
- Finish with the bell stacked over your shoulder, hip and ankle.
Details
- Base movement
- Overhead press
- Load position
- Front rack
- Arms
- One
- Body position
- Standing
- Stance
- Shoulder-width
