Setup & Positioning
- Stand with feet shoulder-width apart, core braced, and glutes lightly engaged.
- Hold a kettlebell in one or both hands at shoulder height, handle resting in the “rack” position (bell outside your forearm, wrist neutral).
- Elbows should be just in front of your body—not flared out to the side.
Key point: “Keep your ribcage down—don’t lean back as you press.”
Execution
- Press the kettlebell upward in a straight line until your arm is fully extended overhead, biceps close to your ear.
- Keep your wrist straight and stacked over your elbow at all times.
- Lower the kettlebell back to the starting position with control, returning to the rack position.
Where You Should Feel It
- Shoulders (especially front and middle delts)
- Triceps during lockout
- Core muscles stabilizing your torso
Where You Shouldn’t Feel It
- Lower back strain from leaning or arching
- Wrist discomfort from bending backward
- Neck tension from shrugging excessively
Breathing
"Exhale as you press overhead, inhale as you lower back down."
Common Mistakes to Avoid
- Overarching the lower back – Engage your core and glutes.
- Pressing forward instead of up – Keep the press path vertical.
- Flaring elbows out – Start with elbows slightly forward for better shoulder mechanics.
- Rushing the eccentric – Lower the kettlebell slowly for more strength and stability gains.
