Kettlebell Push Press
The kettlebell push press is a great workout for your upper body. In fact, it can transform your upper body, removing fat, toning your muscles, and building strength.
It is a great exercise to add to your routine, and you will feel benefits almost immediately.
A kettlebell push press is great for increasing strength and stability. It also helps you to create good alignment in your body.
Rating of Difficulty
When you think about this exercise, it looks like you only need to press a kettlebell over your head, but it is a lot harder than that.
The overhead press needs you to be able to do a clean with the kettlebell and then press it over your head. The press needs to be done with the correct technique, or you risk injuring yourself doing it.
You need perfect form to get the most out of this exercise, so we recommend starting with a small weight and building up. Focus on your form before adding more weight.
What Muscles Does This Workout Target?
This exercise is great for working the deltoids, triceps, latissimus dorsi, and trapezius muscles. The overhead press will work most of your upper body and help to strengthen your core.
You will also find benefits in the cardio which it adds to your workout. When you are lifting heavier loads, you also begin to work your legs when you are pushing the weight up.
How Often Should I Perform This Workout?
This is a difficult workout, so it is important that you work on your form before moving to heavy weights.
You will get a lot of benefit from kettlebell push press workout so we would recommend adding it to your workout three times a week.
Step by Step
Prepare your area. Make sure that your area is clear, and that there are no dangers present.
Ensure that you are wearing the proper clothing and that you are fueled for your workout.
Place the kettlebell on the floor in front of you.
- Stand over the kettlebell so that the kettlebell is in between your legs. Make sure that your feet are spaced equally around the kettlebell. You should have enough room between your legs for you to be able to swing the kettlebell between your legs and hike it up.
- Grab the kettlebell with your right hand on the top of the handle. Pick it up and swing it back through your legs. Use that swinging motion to swing the kettlebell up to chest level. Move the kettlebell around so that your elbow is bent, pointing outwards, and the kettlebell is restful on the soft part of your forearm. You can use your knees and legs to lift the kettlebell upward and cushion it as it reaches shoulder level.
- The next step is to press the weight up above your head. This requires a lot of force so bend your knees a little to help generate that force. In your knees-bent pose, lift the weight with your arm and extend your knees to add more force. Straighten your arm directly above your head. Lock your knees so that your arm is aligned with the rest of your body and all the way down your leg.
- After a second or two, lower the kettlebell back to the clean position on your shoulder. Do this gently. The kettlebell should be lowered and not dropped.
- Repeat the press, working up to ten reps.
- Lower the kettlebell back to the floor and repeat with your other arm.
This exercise is all about the alignment of your body. If you have a great range of motion in your shoulders and arms, then you should have no problems completing this exercise.
If you have limited range of motion, then you can still generate the force needed by using your legs and core. You should also have good mobility in your back.
When your arm is fully extended, your back will need to be arched slightly to support the weight above your head.
The great thing about a kettlebell press is that you can modify it so much. Once you can do a press, then you can add some variety to your routine while still working the same muscles.
You can do a squat press, knee press, lunge press, and more such as kettlebell exercises for beginners.