The Kettlebell Military Press – Exercise Tutorial

Hi everyone,

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.

Key Pointers:

• 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.

Teaching points:

1. Clean Kettlebell or Kettlebells into a stable rack position.
2. Tighten torso, glutes, legs and core – head is always looking forwards.
3. Breathe in and press upwards while slowly breathing out.
4. Lock the arm out as described above, maintain full body tension and do not bend backwards.
5. Reverse movement and lower the kettlebell under tension and control until back into the rack position.

Variations:

• Double Military Press
• Seated Military Press
• Kneeing Military Press

Beginners:

• 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.

Enjoy

Marianne