How to do a Kettlebell Press

How to do a Kettlebell press in 5 simple steps

1. Step 1: Front Rack Position

   Choose a kettlebell of appropriate weight. It’s better to go lighter at the start while warming up and practicing technique. You should grip the kettle bell by the handle as demonstrated in the animation above. Have the main mass of the kettlebell dropping down to the back of your forearm, not to the front. This may feel slightly uncomfortable at first but your forearm will get use to it as you get better at controlling the kettlebell.
   
   The starting position for this exercise is called the “Front rack” position. This is when you are holding the kettlebell close to your chest with your palm facing your torso. The kettle bell should be the other side of your arm.
   
   Make sure the keep the Kettlebell hugged in tight to the body while remaining in a straight back position. It is ok to let the hips sit slightly forward to allow the Kettlebell to sit in your body’s center of gravity.
   The longer you hold the Kettlebell against your chest the more natural it will feel as your body tries to find the most efficient position for holding weight in this position.

2. Step 2: Press up “Out and around” motion

   Now you are ready to begin the main “Pressing” motion of the exercise. Your goal is to move the kettle bell from the front rack position to a fully straight arm overhead position while following a path that suits the natural mechanics of your should joint. That is, the way your should wants to move naturally while keeping as much stress on the muscles as possible, without unnecessary stress to the joints or connective tissues.
   
   For this I like to tell me clients to press “Out and around” first before pressing up.
   
   This means that you will want to move the kettle bell out to the side of the front rack position as you gradually press the weight overhead.
   
   Go slowly with this movement in the beginning and allow your body to naturally feel for the easiest way of moving the weight from the front rack position to the end range of having the arm straight and kettlebell directly overhead.
   
   Eventually your brain will recognize the most efficient pattern and this movement will become second nature.

3. Step 3: Full range of motion

   Alway ensure you use a full range of motion on an exercise. On this exercise, the Kettlebell press, the full range of motion is from the original front rack position to a fully straight arm position locked out overhead.
   The ends of the ranges are often the most difficult parts to perform. Naturally as you get tired your body and brain will only want to complete partial religions. That is, not going fully down to the front rack, or fully up to a straight arm position.
   
   If you want the full benefit of this exercise over a lifetime of training I stress the need for always training a full range of motion. If you are so physically fatigued you cannot complete the full range for another rep. That is when the set stops. If not one or two reps before this happens.

4. Step 4: Return to the starting position

   Once you reach the top of the range and the Kettlbell is now directly over your shoulder and to the rear you can begin returning back to the starting position.
   
   This part of the rep will be easiest as gravity is now on your side. Please still remain in control of the weight on this part of the exercise. You will never want to just let the weight drop so fast you lose control. Eventually when you attempt to regain control you are putting your self at risk of injury.
   
   Return back to the front rack position.

5. Step 5: Repeat for Reps

   You should repeat this exercise for the reps and sets as prescribed by your training plan.
   
   Alternatively you could perform this exercise for 3 to 4 working sets of 8-12 reps. Leave about 1-2 minutes rest between sets…
   
   Always do a sufficient warm up and practice sets before your working sets.