Single Arm Kettlebell Seated Overhead Press

Instructions for proper form

1. Sit on a flat bench with your feet flat on the floor, ensuring your back is supported. 2. Hold the kettlebell in one hand at shoulder height with your palm facing forward (pronated grip). 3. Engage your core and maintain a straight back. 4. Press the kettlebell overhead until your arm is fully extended, keeping your wrist straight and your elbow close to your head. 5. Slowly lower the kettlebell back to the starting position at shoulder height. 6. Repeat for desired repetitions before switching arms.

Common mistakes to avoid

1. Leaning back excessively during the press. 2. Arching the back, which can strain the lower back. 3. Letting the elbow drift away from the body instead of keeping it close. 4. Using too heavy a kettlebell, which can compromise form.

Benefits

Specific benefits of the exercise

Helps to strengthen the anterior deltoids, improves shoulder stability, and enhances core engagement due to the seated position.

Expected results and timeframe

With consistent practice (2-3 times per week), expect increased shoulder strength and improved muscular endurance within 4-6 weeks..

Who this exercise is best for

This exercise is best for beginners looking to build shoulder strength and stability, as well as those recovering from shoulder injuries with the guidance of a professional.

Scientific studies supporting its effectiveness

Studies have shown that unilateral exercises like the single-arm kettlebell press can improve balance and muscle activation in the shoulders (McGowan et al., 2016).

Variations

Beginner modifications

Start with a lighter kettlebell, or perform the exercise seated on a stability ball to engage the core further. Alternatively, perform the exercise without weight until form is perfected.

Advanced progressions

For advanced progressions, increase the weight of the kettlebell, or perform the exercise standing to incorporate more core stability. You can also add a pause at the top of each press for increased intensity.

Integrations

Complementary exercises

Incorporate exercises such as the dumbbell lateral raise or face pull to further target the shoulder muscles and improve stability.

Super set recommendations

Pair with a seated row or push-up for upper body strength, focusing on contrasting movement patterns.

Sample workout routines

1. Warm-up: 5-10 min dynamic stretching; 2. Workout: Single Arm Kettlebell Seated Overhead Press 3 sets of 8-12 reps; Supersetted with Resistance Band Rows 3 sets of 10-15 reps; 3. Cool down: Shoulder stretches.

Exercise combinations

Combine with lower body exercises like squats or lunges to create a full-body workout.

Best time to do this exercise in your workout

This exercise is best performed after your warm-up and before any intensive shoulder or upper body work, to ensure you are targeting the shoulders with fresh muscles.