One arm overhead press or military press with kettlebell
The kettlebell seated one arm military press is an excellent upper body exercise that targets multiple muscle groups, including the shoulders, triceps, and core. By performing this movement, athletes can enhance shoulder stability, increase strength, and improve unilateral balance. This exercise is particularly beneficial for athletes who need strong, stable shoulders for their sport. The core engagement required to maintain posture during the press also helps in building overall stability. Adding it to a workout regimen can contribute to improved athletic performance and injury prevention.
| Primary muscle group: | Shoulders |
| Exercise type: | Kettlebell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
12kg
Avg. weight
26lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Starting Position: Stand with feet shoulder-width apart and a kettlebell on the floor between your feet. Bend your knees and hips to grasp the kettlebell with one hand, keeping your back straight.
- 2Clean the Kettlebell: Extend through your legs and hips to pull the kettlebell off the floor. Rotate your wrist as you lift the kettlebell toward your shoulder, making sure your palm faces inward.
- 3Stabilize: Once the kettlebell is at your shoulder, stabilize your body by contracting your lats, butt, and stomach muscles.
- 4Press Up: Look at the kettlebell and press it up and out until your arm is fully extended and locked out overhead.
- 5Lower the Kettlebell: Carefully lower the kettlebell back to your shoulder in a controlled manner.
- 6Repeat: Ensure your body remains stable, and repeat the motion for the desired number of reps.
Tips & Tricks
Engage Your Core: Maintain a tight core throughout the entire press to stabilize your spine and prevent any arching. This will also help in maximizing power during the lift.
Elbow Position: Keep your elbow tucked close to your body at the start of the press. Avoid flaring out the elbow to reduce strain on your shoulder joint.
Neutral Wrist: Keep your wrist in a neutral position to maintain a firm grip on the kettlebell and to reduce the risk of wrist strain. Avoid bending the wrist backward or forward.
Breathing Technique: Inhale deeply before you start the press. Exhale as you press the kettlebell overhead. Proper breathing helps in maintaining intra-abdominal pressure which aids in stabilizing the torso.
Controlled Movement: Press the kettlebell overhead in a controlled manner to avoid any jerky movements. Lower the kettlebell back to the starting position just as controlled as you lift it.
Shoulder Position: Keep your shoulder blades retracted and down. This engages your upper back muscles, providing a stable base for your shoulder to press from.
Alignment: Make sure that your wrist, elbow, and shoulder are aligned vertically at the top of the press. This ensures proper mechanics and minimizes stress on your joints.
Posture: Maintain an upright posture with your back straight and your chest up. Avoid leaning excessively to one side, which could lead to imbalances and potential injury.
Start Light: Begin with a lighter kettlebell to practice your form before moving on to heavier weights. This will help prevent injury and ensure that you are executing the exercise correctly.
Use a Full Range of Motion: Press the kettlebell fully overhead, ensuring your arm is fully extended at the top. This will help improve mobility and strength through the entire shoulder range of motion.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
