Kettlebell Push Press – Exercise Tutorial

Hi all,

I’m a little late getting this one up, but better late than never

The Kettlebell Push Press is a great exercise to combine strength, power and cardio all together in one swift movement. This is also a great exercise for beginners to progress on to the Kettlebell Military Press. Personally I love this because you really feel you are exercising with the higher heart rate.

The difference between the push press and the military press is that instead of anchoring the legs and feet to the floor, you use a SHALLOW, SHARP, push from the legs to power the kettlebell above the head.

Key pointers:

1. It is not a squat, a shallow dip and a sharp explosive rise.
2. Lock out at the top, elbow straight and shoulder joint locked back and down.
3. When locked out, the whole body, from head to toe should be completely stable and tense.
4. Breathe out on the effort.
5. Create a second dip at the end to “catch” the kettlebell it is lowered.
6. Rest the elbow into the side and allow the forearm to lie over the chest in the rack.

Teaching points:

1. Clean the kettlebell into the rack position
2. Narrow your stance to hip width.
3. Bend at the hips and knees, dipping slightly before powering up (you can use the feet here too)
4. Let the energy travel to your chest and let your arm and the Kettlebell be propelled up above the head.
5. Control this movement and lock your arm out at the top.
6. At the same time the hips, knees and feet should all be fully extended and locked, tighten the glutes, legs and core.
7. Control the “fall” of the Kettlebell back to the rack, but just before the arm touches the chest, dip and rise to meet it. This is the “catch”.
8. You can rise and pause before another repetition, or, you can use the second dip as the first dip of the next repetition. This all depends on the weight

I hope my wordy tutorial does not confuse you, but time seems to fly by when I am talking LOL.

Cheers

Marianne