The Kettlebell Military Press – Exercise Tutorial
Sorry I don’t have a workout today, but I am taking today off as well, because Andrew is off all day too for once, so we have been out doing a little shopping in the sales. Andrew comes back with some lovely workout gear and I come back with cat food that was on offer LOL!
Anyway, the Kettlebell Military Press is a great strength exercise that will also help you stabilise your body, use the pressurisation technique, and will work the whole body in the process. This exercise does look like a shoulder press, but the whole body is involved in the lift, from the toes right to the finger tips. The main muscles involved are the deltoids, upper back and core.
- Keep glutes tight from the clean.
- Keep feet grounded and stable by pushing then quads down and out.
- Pressurise the abdomen before the press by breathing in.
- Breathe out slowly on the effort.
- Lock the arm out at the top, keeping elbow straight, shoulder retracted back and down (use your lats to keep the shoulder down)
- Keep locked arm in line with the ear (or slightly behind)
- Don’t over extend the back to compensate for poor shoulder flexibility.
- Control the press on the way back to the rack position.
- Clean Kettlebell or Kettlebells into a stable rack position.
- Tighten torso, glutes, legs and core – head is always looking forwards.
- Breathe in and press upwards while slowly breathing out.
- Lock the arm out as described above, maintain full body tension and do not bend backwards.
- Reverse movement and lower the kettlebell under tension and control until back into the rack position.
- Double Military Press
- Seated Military Press
- Kneeing Military Press
- Use lighter weight.
- Practice tightness after the clean.
- Practice breathing technique.
- Try the Kettlebell Push-Press
If you experience any lower back discomfort, try clenching the butt more.
The Military Press is a great exercise, but it is challenging, so please remember the key pointers.