Difficulty level: Novice
Target Muscle: Shoulders
Equipment: Kettlebell
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.