Setup & Positioning
- Lie flat on your back with knees bent and feet planted.
- Hold a kettlebell in each hand by the handle, palms facing your feet (neutral grip) or facing forward.
- Start with elbows bent at 90 degrees, upper arms resting lightly on the floor.
Key point: “Your elbows should gently touch the floor each rep—don’t bounce.”
Execution
- Press the kettlebells upward until your arms are fully extended over your chest.
- Keep your wrists stacked directly over your elbows during the press.
- Lower the kettlebells slowly until your upper arms touch the floor, maintaining tension.
- Repeat for desired reps with control.
Where You Should Feel It
- Chest during pressing
- Triceps locking out the movement
- Shoulders assisting in stabilization
Where You Shouldn’t Feel It
- Sharp shoulder pain from poor positioning
- Lower back discomfort from arching excessively
- Wrist strain from over-flexing or gripping awkwardly
Breathing
"Exhale as you press the kettlebells up, inhale as you lower them down."
Common Mistakes to Avoid
- Bouncing elbows off the floor – Can stress joints.
- Letting elbows flare too wide – Keep them at ~45 degrees for shoulder safety.
- Arching the lower back – Keep your core engaged and spine neutral.
- Pressing unevenly – Move both arms together unless training unilaterally.
