Difficulty level: Intermediate
Target Muscle: Shoulders
Equipment: Kettlebell
Instructions for proper form
Start in a half kneeling position with one knee on the floor and the opposite foot flat on the ground. Hold two kettlebells in a ‘bottoms up’ grip, with the bell facing upwards. Engage your core, keeping your torso upright. Press the kettlebells overhead in a controlled manner, ensuring elbows stay slightly in front of the torso. Lower the kettlebells back to shoulder level without letting the bells tilt or wobble. Maintain a neutral spine and avoid leaning back.
Common mistakes to avoid
Avoid arching your back or leaning away from the kettlebells. Do not let the kettlebells tilt or lose their stability during the press. Also, ensure that your front knee does not extend past your toes to prevent unnecessary strain.
Benefits
Specific benefits of the exercise
This exercise enhances shoulder strength, stability, and coordination while also involving core engagement to maintain balance.
Expected results and timeframe
With consistent practice, you can expect to see improvements in shoulder strength and stability within 4-6 weeks, depending on frequency of training and overall workout regimen..
Who this exercise is best for
This exercise is ideal for individuals seeking to improve upper body strength, stability and coordination, especially those with prior training experience looking to challenge their shoulder muscles. It’s also beneficial for athletes who require strong shoulder control.
Scientific studies supporting its effectiveness
Research indicates that incorporating kettlebell exercises can enhance functional strength and stability, translating to improved performance in daily activities and sports. Studies show that kettlebell training significantly increases shoulder strength and endurance.
Variations
Beginner modifications
Beginners can practice the motion with just one kettlebell to focus on form and balance, or perform the press from a standing position. Additionally, lighter kettlebells can be used to reduce difficulty.
Advanced progressions
Advanced variations include performing the exercise with a single-arm press or incorporating a rotation at the top of the press to engage the core more. Another progression could include performing the exercise on a Bosu ball to challenge balance.
Integrations
Complementary exercises
Complement this exercise with shoulder-specific movements such as dumbbell lateral raises, front raises, or face pulls to enhance shoulder muscle engagement.
Super set recommendations
Pair this exercise with kettlebell swings or goblet squats for a super set, targeting different muscle groups for a comprehensive workout.
Sample workout routines
An example routine could involve 3 sets of 10 reps of the bottoms-up press, immediately followed by 3 sets of 15 reps kettlebell swings and 3 sets of 12 reps dumbbell lateral raises.
Exercise combinations
Combine with exercises such as push-ups, pull-ups, or planks to form a complete upper body and core workout.
Best time to do this exercise in your workout
This exercise is best performed early in your upper body workout after a proper warm-up to ensure you have maximum strength and energy at the start of the session.