This video tutorial teaches you how to do a Single Handed Kettlebell Press. This is a basic movement with a KB that works the shoulder girdle and arm. If done one hand at a time, it also serves as an abdominal exercise.
-Have the bell in the “cradle” position. This is where the elbow is flexed and the bell is resting against the outside of the upper arm. Your hand should be close to your shoulder; the further out your cradle is, the more sheering force will be on your shoulder joint. Your flexors and forearm should be contracted to support the wrist joint.
-Press the bell overhead until the shoulder and arm are “locked out.” This will happen when the elbow is fully extended and the shoulder is up as much as possible, potentially touching the ear. Allow rotation for the arm’s natural range of motion. Exhale during this press.
-Descend the weight while following the same natural range of motion. Finish with the bell back down in the cradle position. Inhale during this descent.
The Single Handed Kettlebell Press is a full range of motion technique. It is not a dumbbell press or military barbell press, in which the elbow joint only reaches 90 degrees. Because of this full range of motion with sheering and torquing forces, it can cause damage to the shoulder joints so be careful and ease into the heavier bells.
Deltoids (muscles of the shoulder that elevate the arm)
Trapezius (muscles that attach to the shoulder, neck and back to support the whole shoulder girdle)
Triceps brachii (muscles of the back of the upper arm that extend the elbow joint)
Internal/external obliques (muscles of the side of the trunk that keep the body erect)
Transverse abdominis (muscles of the side of the trunk that keep the body erect)
Instructed by Ray Fleser
Video produced by Ray Fleser
Annotated by Ray Fleser