Single Arm Kettlebell Tall Kneeling Overhead Press

Instructions for proper form

Start in a tall kneeling position, with one knee on the ground and the other foot flat on the floor, ensuring your hips are squared and your torso is upright. Hold the kettlebell in one hand and press it overhead while keeping your core engaged. Maintain alignment of your wrist over your elbow and shoulder as you press, and then control the kettlebell back to the starting position.

Common mistakes to avoid

Avoid leaning forward or sideways; make sure to keep your torso stable. Don’t let your lower back arch excessively, and ensure your shoulder does not shrug towards your ear as you press.

Benefits

Specific benefits of the exercise

Targets the anterior deltoids effectively while also engaging the core for stability. It improves shoulder strength and stability while enhancing balance due to the kneeling position.

Expected results and timeframe

With consistent training 2-3 times per week, you can expect increased shoulder strength and improved core stability in about 4-6 weeks..

Who this exercise is best for

This exercise is best for novice lifters looking to develop shoulder strength and stability, as well as those interested in functional training to improve daily movements.

Scientific studies supporting its effectiveness

Research has shown that overhead pressing variations, including single-arm presses, are effective in developing shoulder strength and muscular endurance (Schoenfeld, 2010). Also, kneeling positions have been found to enhance core activation (McGill, 2010).

Variations

Beginner modifications

If you’re a beginner, start by using a lighter kettlebell or perform the exercise without any weight. You can also practice a seated dumbbell press to help learn the movement pattern before progressing to kneeling.

Advanced progressions

For advanced progressions, try incorporating a kettlebell press with rotational movement or perform it on an unstable surface such as a BOSU ball to challenge stability further.

Integrations

Complementary exercises

To complement this exercise, consider adding planks and rows to enhance core and upper body strength, and balance exercises like lunges.

Super set recommendations

You can superset this exercise with a dumbbell row or push-up to target multiple muscle groups and increase workout intensity.

Sample workout routines

Sample routine: 3 sets of Single Arm Kettlebell Tall Kneeling Overhead Press (8-12 reps each arm), followed by Plank Hold (30-60 seconds), and finish with Dumbbell Rows (10-15 reps).

Exercise combinations

Combine this exercise with lateral raises and front raises to fully work the shoulder muscles, or pair it with core exercises like Russian twists.

Best time to do this exercise in your workout

Best performed during the strength training portion of your workout, ideally after a proper warm-up and followed by other compound movements.