Kettlebell press standing with one hand lying down. One arm press: why this exercise is the best for shoulder health and strength. C. Wrist pull

Starting position (IP) - lying down, the shoulder blades are brought together, the legs rest securely on the floor. Hands with kettlebells are straightened and are above the chest. Grip - by the handles, the shells hang not on the sides, but towards the head.
While inhaling, you need to slowly lower your arms, while the elbows go to the sides perpendicular to the body, and do not press against the body. The depth should be comfortable, depends on your stretch, no need to do through pain.
On exhalation, with a powerful effort of the pectoral muscles, squeeze the weights up. Until the end, it is better not to unbend the elbows - so the chest will be tense throughout the entire approach.

If you have only one kettlebell available, you can press either with your hands alternately, or take it by the bottom with both hands at once. It all depends on her weight and your strength indicators.

Bench press on the floor

If you don't have anything to make a bench out of, the floor press is an alternative. The main difference here will be a smaller amplitude, which slightly reduces the effectiveness of the exercise. The technique is similar, only it is better to bend the legs at the knees for better support:

This exercise can also be performed with one hand:

Another interesting option is to press two kettlebells on the floor alternately. You pick up both shells at once, but do not squeeze them together, but first with your left hand, then with your right. In this case, the body can be slightly lifted after the working hand:

Push-ups on kettlebells

This type of push-up increases the range of motion, which allows you to better stretch and work out the chest.

The technique is as follows:

Place two kettlebells wider than shoulder width. Their handles should be parallel to the body.
Take an emphasis lying down, in which the hands wrap around the handles of the shells.
On an inhale, go as low as your stretch allows you to.
As you exhale, with a powerful movement, rise to the starting position. It is better not to unbend your arms to the end, immediately proceed to the next repetition.

If you are a beginner and are afraid of not holding kettlebells with such a grip, use the following option:

Option for advanced athletes - push-ups on one arm:

Pullover

This is an exercise that works the chest, triceps, and lats. Moreover, the load is distributed in this order. One projectile will suffice.

It is best to perform it on a straight bench, a chair or stool is also suitable here, since here support is needed only for the upper back.

In the process of taking the arms back, they do not need to be bent so that the load does not go into the triceps. Try to perform both lifting and lowering slowly and under control, concentrating on the muscles of the chest.

Back

Deadlift

Can be done with one kettlebell or two. It's powerful basic exercise, which, in addition to the back muscles, actively involves the quadriceps.

Technique for performing with one kettlebell:

Stand in front of the projectile - it is located between the legs at the level of the socks, the legs themselves are shoulder-width apart.
Squat down, leaning forward, and grab the kettlebell by the handle with both hands.
At the same time, straighten your legs and straighten your back, rise to the starting position. You don't have to lean back - just stand up straight. The most important thing is that the back cannot be hunched over in the lumbar and thoracic regions throughout the entire movement.
Perform the next repetition, lowering the projectile to the floor, but without touching it.

In the case of two kettlebells (to increase the working weight), the technique is almost the same. Only in this case they will stand on the sides of the legs:

Bent over pull

Here you can also come up with several options for execution. Classic - thrust with one hand in an emphasis. You can lean on a bench, sofa or any other similar surface (it is desirable that it is not too soft).

The technique is as follows:

Stand on the side of the support, for example, to the right of it. Lean on it with your left hand and left bent leg. Put the second leg back and slightly to the side, slightly bend it at the knee, the emphasis should be reliable.
Take the kettlebell with your right hand. Straighten the body - it should be parallel to the floor. The hand with the kettlebell hangs down. This is the starting position.
On exhalation, due to the efforts of the back muscles, pull the projectile to the belt. At the same time, the elbow goes along the body, practically pressed to it. At the top point, you can turn around a little so that the amplitude of movement is as large as possible.
While inhaling, lower the projectile down as far as possible without turning the body, while properly stretching the widest, and immediately begin a new rise.
Then the same must be repeated for the other hand.

If you do not have any suitable support, you can perform the exercise without it. To do this, the left leg will need to be put forward, as in a lunge, rest against it with your left hand and bend down, but not to the parallel with the floor, but a little higher:

If the kettlebell is too heavy to pull with one hand, you can lift with both hands at once - in this case, the movement will be similar. In the same way, you can pull two shells at once.

Triceps

This exercise is similar to the regular bench press discussed above. However, the emphasis here is on the triceps due to a different grip - the shells need to be taken with a neutral grip, that is, the palms will look at each other, and the weights will hang down on the sides. There is also a difference in movement - when lowering, the elbows should not be spread apart, but kept as close to the body as possible. At the top point, we unbend our arms to the end. You can perform both on a bench (preferred option) and on the floor.

If there is only one projectile, you can press it with both hands at once, holding on to the bottom and not forgetting the correct trajectory of the elbows:

Extension of the arms from behind the head

Alternative. With a kettlebell, this exercise is even easier to perform than with dumbbells, since it is more convenient to hold it.

The technique is as follows:

We sit on a bench, sofa or chair without high back. We raise the projectile in any convenient way above the head and hold it with both hands by the handle so that it hangs back.
As you inhale, gently lower it down, bending your arms. Make sure that the elbows do not move much to the sides. Also, be careful not to hit your head.
As you exhale, unbend your arms to the starting position.

The exercise can be performed while standing, but it is more convenient to keep balance while sitting.

If it's too easy for you, you can do extensions with one hand:

Push-ups can also be done with an emphasis on the triceps rather than the pecs. To do this, we put the shells shoulder-width apart, and when lowering we do not spread our elbows, but keep them as close to the body as possible. Unbend your elbows to the end in each repetition.

Biceps

Arm curls

As part of home workouts, this is the main exercise for biceps. It is performed as follows:

Stand up straight, feet shoulder-width apart, shells in lowered hands.
Options are possible. First - neutral grip when the palms are facing each other. In this case, when lifting, you need to supinate the hand - turn it away from the body so that the weight hangs in front of the hand. The second option is to initially take it with such a grip that the palms look away from the body, and do not change the position of the hands during the lift. Both options are good, it is recommended to alternate them from workout to workout.
As you exhale, bend both arms, lifting the shells to your shoulders (you can lift one at a time, but this way the biceps will get time to rest). Be careful not to help swing the body, and also do not take your elbows forward - they must be fixed. If it doesn't work, then you took too much big weight and you need to lower it or lift one weight with both hands at once.
While inhaling, slowly lower the shells, but do not unbend your arms to the end, keep your biceps under load all the time.

Option with lifting one kettlebell with two hands:

Also, the exercise can be done first with one hand (all repetitions), and then with the second:

Concentrated Curls

Even the possibility of cheating is excluded here, the biceps are worked out in isolation, so the working weight will be slightly less.

The technique is this:

Sit on any comfortable support, arrange wider legs and securely rest them on the floor.
Take the weight with one hand, rest its elbow on the thigh of the same leg.
As you exhale, lift the projectile by bending your arm. Do not lift your elbow from your hip.
As you inhale, lower your arm under control without extending it to the end, and immediately do the next repetition.
Do the exercise for the second hand.

Reverse Curls

This option works out the shoulder (located under the biceps) and brachioradialis muscles. Their hypertrophy is no less important for large arm volumes, which is why reverse or hammer grip bending must be included in the program.

The technique is identical to regular curls, only this time the grip will be straight, that is, the palms are looking back. This will make it harder to lift shells, so take less weight. You can perform both at once with both hands, and alternately with each.

"Hammers"

These are the same bends, only the grip should be neutral throughout the exercise - the palms look at each other:

Shoulders

Standing kettlebell press

A basic exercise that involves all three deltoid bundles, although the main load falls on the front. It can be performed both with two hands at once, and with one. The technique is as follows:

Throw the kettlebell (or kettlebell) from the floor onto your shoulders in any convenient way. Stand straight, feet shoulder-width apart, no need to bend them.
As you exhale, with the effort of the deltoids, straighten your arms with shells above your head, while not sitting down and not bending your back. The movement should be carried out only in the shoulder and elbow joints - this is the main difference between the bench press and the push.
As you inhale, slowly lower the shells back to your shoulders.

There is a slightly more complicated option - bench press of one kettlebell, holding it by the bottom. Here, more effort will be required to keep the projectile in balance and more stabilizer muscles will be included. Weight should be taken a little less.

Pull to the chin

This is also a basic exercise, here the emphasis of the load can be shifted to the front or middle beam:

If you take one kettlebell with both hands and pull it to the upper chest, you pump the front delts and trapeziums.
© ifitos2013 - stock.adobe.com

If you take two projectiles and lift them at a distance from each other (approximately shoulder-width apart), medium beams work. In this case, the lift height will be slightly less.

These options are an alternative to the barbell pull to the chin with narrow and wide grip respectively.

Mahi kettlebells

This exercise is isolated and absolutely identical to dumbbell swings. You can also perform swings forward on the front beam, swings to the sides on the middle beam and to the sides in an inclination to the back. Important point- here you will need weights easier, about 8 kg. Purely perform such movements even with 16 kg can only be sufficiently trained athletes.

The only option when you can take one projectile with both hands is to swing forward:

Legs

Goblet squats

The first type of squat focuses on the quadriceps. Also a good load goes gluteal muscles. The hamstrings, calves, spinal extensors, and abs work as stabilizers.

The technique is this:

Take the kettlebell with both hands by the handle on the sides, stand straight, legs slightly wider than shoulders, socks look slightly to the sides.
Without changing the slope of the back and without hunching over, sit down so that your hips form an acute angle with the lower leg, that is, below the parallel. At the same time, try not to let your knees go ahead of your socks.
Stand in the starting position, do not bring your knees together when lifting. Do not unbend your legs to the end, immediately begin the next repetition.

Variety this exercise can be called a squat with a weight on outstretched arms. Here it will most likely be easier for you to catch the balance, but it is more difficult to keep the projectile - only the front bundle of deltoids works on this.

Experienced athletes can perform the movement with two kettlebells, thus increasing the load on the legs.

Here the load is shifted to the adductor muscles of the thigh ( inner part), as well as the buttocks. Quadriceps also works, but less so.

Stand with your feet wider than your shoulders, and turn your toes out to the sides. The projectile is in hands down, it will be easier to hold it here.
As you inhale, slowly lower yourself as if sitting down on a chair. At the same time, the knees look in the same direction as the socks, do not bring them down.
Get down to a comfortable depth and as you exhale, start lifting, straightening your knees and hip joints. Also, make sure that the back does not round, and the knees do not go beyond the socks.

To complicate the exercise, you can take a kettlebell in each hand.

Squats on one leg

Another name for the exercise is. In this case, it is performed with weights - a kettlebell, which must be held with arms extended forward. Not suitable for a beginner, but for more experienced athletes it is an excellent movement that allows you to pump the muscles of the legs and buttocks well, as well as develop coordination and agility.

To practice the exercise, you first need to learn how to properly perform a regular squat, then on one leg without weights (you can sit on the sofa or hold on to a support with one hand) and only then proceed to the most difficult option.

Kettlebell lunges

- a universal exercise for the lower body. Quadriceps, hamstrings and glutes work here. At the same time, the front part of the thigh works more with a narrow and medium step, and the back and gluteal parts work more with a wide one.

In general, the technique is:

Take the shells in your hands, stand up straight, feet together.
Take a step forward with your left foot, lower yourself down until your right knee almost touches the floor. It is not necessary to touch - just go down to the greatest depth. In this case, the angle between the thigh and lower leg of both legs should be 90 degrees.
Return to starting position and lunge with your right leg.

Kettlebells can also be held over your head - here the shoulders and triceps will work in static, plus in this version it is a little more difficult to maintain balance, which will lead to the connection of more different stabilizer muscles.

If you only have one kettlebell available, you can do each leg separately, while either squeezing the projectile with the same hand with each lowering, or constantly holding it at the top.

Romanian draft

Basic exercise for the hamstrings and glutes. Can be performed with one kettlebell or two - depends on physical fitness.

The technique is as follows:

Stand straight, feet shoulder-width apart, slightly bent, the projectile hangs in lowered hands.
As you inhale, lean forward, while the movement is due to the retraction of the pelvis back. In the legs, the angle does not change. The depth of the slope depends on your stretch. At the bottom point, you should feel the biceps of the thighs tighten. The back should never be rounded. Squeeze your shoulder blades and watch your back. If you start to push your shoulders forward or arch your back, reduce the weight.
As you exhale, return to the starting position. To accentuate the load on the muscles of the legs and buttocks, unbend the torso not by moving the body up, but as if pushing from the floor with your feet and pushing the pelvis forward.

Press

All kettlebell ab exercises are not suitable for beginners who first need to learn how to perform them correctly with their weight and only then gradually add.

Twisting

This is a classic version on the floor, only with additional weights. It is most convenient to hold the projectile here on the chest with both hands. Do not forget that when twisting, you do not need to tear off the lower back from the floor - only the shoulder girdle, while rounding in the spine and straining the press.

Reverse crunches

This is a heavier version of reverse twists - when you do not pull the body to the motionless legs, but on the contrary, raise the bent legs, tear off the buttocks and lift them up, straining lower part press.

Weights here can be held on arms outstretched in front of you:

side plank

Here, the oblique abdominal muscles are already working in statics. The weight can be held with the free hand at the shoulder or on the outstretched arm. You can stand in the bar both on your elbow and on a straightened arm.

Kettlebell corner

Great exercise for the rectus abdominis. The technique is this:

Place the shells shoulder-width apart so that when you lean on them, your arms are perpendicular to the floor.
Sit between the shells, stretch your legs forward, grab the handles of the weights, straighten your arms. In this case, the pelvis should come off the floor.
Raise your legs up so that a 90-degree angle forms between them and the body, and hold for as long as possible.

There are several options for performing Russian swings, they can also be done with two weights. Exercise well develops the muscles of the shoulder girdle, legs, lower back, explosive force lower body. A good option for beginners who then have to learn the technique of more complex movements - pushes, pushes, pulls, etc.

Turkish kettlebell lift

The Turkish Rise is an example of a functional and efficient movement. Every muscle in your body works. This exercise also affects the mobility of the shoulders: you will definitely stabilize the shoulder by rotating it during the task.

Pay attention to an important nuance that ensures the cleanliness of the Turkish rise: when you get up, the body should be completely straightened, and at the end and at the beginning of the exercise, the projectile should touch the ground.

Easier than bench press due to other technique, the weight here should be more, which leads to increased injury risk. Be careful when increasing the working weight. The exercise can also be performed with two kettlebells.

Also came from kettlebell lifting. Here, the shoulders, trapezium, extensors of the spine are actively working, the legs are also included, but less than when performing, for example, a snatch of a kettlebell in a gray position.

The technique is as follows:

Place the kettlebell in front of you, feet shoulder-width apart.
Lean towards the projectile, while slightly bending your legs. Do not round your back, keep the arch in the lower back throughout the exercise.
Take the weight, make a small swing back and immediately start lifting it up, helping with the body and pelvis. The arm should not bend and unbend - all movement is due to the inertia and efforts of the deltoid and trapezoid.
At the top point, fix for a second and start lowering. You don’t need to put it on the floor - swing back and rise again.

Emissions (thrusters)

They are a goblet squat with squeezing the projectile over the head at the same time as lifting.

The projectile in the starting position must be held with both hands on the sides of the handle at chest level. Feet - shoulder-width apart, socks slightly apart. Then there is the usual bending of the legs during squats to the parallel of the hips with the floor (or slightly lower) and a further rise, while simultaneously straightening the arms along with the kettlebell. Remember to keep your back straight, not hunched over or leaning over.

Much more can be said about each of the exercises described, and in no case should the above be considered as complete guide. Consider the information received as the beginning of a new approach to your training.

Kettlebell training programs at home

For men

We will analyze two programs - for beginners and more experienced athletes. It is assumed that you have at least two kettlebells of the same weight. Ideally, there should be more of them (of different weights) or collapsible.

So, a complex for beginners, compiled in the style of a full body - at each workout, the same thing is done and all the muscles are worked out:

Thus, you need to practice for several months. How much is individual. Someone needs six months, and someone in two months will significantly increase working weights and will no longer have time to recover.

In the future, you need to switch to split. It can also be taken by more experienced athletes who have to train at home. It uses the classic division into synergistic muscle groups - chest + triceps, back + biceps and legs + shoulders.

Day 1 - chest and triceps
Kettlebell exercise	Approaches	repetitions
Bench press on a bench or on the floor	4	10-12
	4	15-20
Pullover	3	10-12
Push-ups with narrow setting hands	4	15-20
Extension from behind the head with two hands sitting	3	12-15
Day 2 - back, biceps, abs
An exercise	Approaches	repetitions
Deadlift	4	10-12
	4	10-12
Standing arm curls with two hands	4	10-12
Standing hammer curls	3	10-12
Twisting	3	10-15
Reverse crunches	3	10-15
Day 3 - legs and shoulders
An exercise	Approaches	repetitions
4	10-12
Romanian draft	4	10-12
Squat Chin Pull	4	12-15
Standing press with one hand	4	10-12
Mahi to the sides	4	12-15
Mahi to the sides in an inclination	4	12-15

For women

Similarly, for women, we will give two options for the program: for beginners and experienced athletes.

Fullbody for a beginner:

Split for athletes with training experience:

Day 1 - quads and shoulders
Kettlebell exercise	Approaches	repetitions
Goblet squats	4	12-15
3	10-12
Trusters	4	10-15
Standing press with one hand	4	10-12
Squat Chin Pull	4	12-15
Day 2 - chest, back, arms
An exercise	Approaches	repetitions
Push-ups with wide arms	4	10-15
Pull to the belt with one hand in an incline	4	10-12
Pullover	3	10-12
Standing arm curls	4	10-12
Extension from behind the head with two hands	4	10-12
Day 3 - hamstrings, glutes, abs
An exercise	Approaches	repetitions
4	10-15
Romanian draft	4	10-12
Wide stride lunges	4	10-12
Twisting	3	10-15
Reverse crunches	3	10-15

In the past few years, the popularity of kettlebell training has grown by leaps and bounds in all countries of the world. Thousands of people have developed muscle and cardiovascular endurance through kettlebell training. However, not everyone knows that kettlebell training is great way increase muscle mass and strength.

Is kettlebell training the most the best way building muscle and increasing strength? Of course not. Progressively increasing load, for example, when training with dumbbells, will always reign in this plan. However, if you like to train with kettlebells, if this is the only apparatus that you have at home, if you want to become bigger and stronger, then this article is for you.

The best kettlebell exercises.

Let's take a look at the most effective exercises with kettlebells to help you get bigger and stronger, and then move on to the training program.

Weightlifter Arsenal:

Mahi from the bottom up, the kettlebell is held with both hands.
Kettlebell snatch with two hands.
"Windmill".
Turkish rise.
Army bench press with kettlebells.
Pulling weights with both hands to the belt in an inclination.
Pull-ups on the crossbar with a kettlebell suspended from the belt.
Bench press lying on the floor.

It doesn't take a genius to figure out that most of the above exercises require two kettlebells. Why? The reason is obvious - the higher the degree of resistance, the faster the hypertrophy of muscle tissue occurs and strength arrives. Let's take a closer look at this point of view with the help of the military kettlebell press.

When you press a 32-kilogram kettlebell over your head, your body is fighting against the resistance of the 32-kilogram weight. And when you squeeze two such weights over your head, then your body is already overcoming the resistance of 64 kilograms. I say "body" because the military bench press involves the whole body working together when done correctly. In order to press a lot of weight overhead, you need to contract the muscles of the buttocks, legs, abdomen, back, shoulders, triceps and biceps.

The more weight your body has to overcome, the more more intense exercise and the higher the degree of hypertrophy of muscle tissue. If working with just one kettlebell was more effective, then why would thousands of bodybuilders and weightlifters suddenly focus on multi-joint exercises with two dumbbells?

Let's take another exercise as an example - squats with weights on the shoulders. Do you really think that squatting with one 40 kg kettlebell will be more effective than with two? Of course, when doing single kettlebell squats, your torso muscles work hard to maintain balance, but you're still only lifting 40 kilos. And squatting with two weights, you will overcome the resistance of 80 kilograms. And believe me, it is much more difficult than it seems. Holding two large kettlebells in place while doing squats requires deep concentration, strong body and sturdy shoes. Result? You will have muscular and strong legs.

One of the few exercises listed above that is performed with a single kettlebell is the Turkish Get Up. This is very useful exercise. Firstly, the "Turkish rise" develops the strength of the muscles of the body, which is necessary for performing heavy exercise for legs and overhead presses. Secondly, the "Turkish rise" develops the flexibility and strength of the shoulder girdle, which is necessary for performing a heavy bench press in the prone position. The "windmill" is also good for developing the muscles of the body and shoulders. However, "Turkish rise" is still the best option.

Plan of attack.

Weeks 1-4: 5x5 style training.

Training in the style of 5x5 is a standard scheme, the effectiveness of which has been proven by time. This is extremely effective method development of strength and muscle mass. This system was the favorite of the legendary bodybuilder Reg Park, who was the idol of Arnold Schwarzenegger.

Here's how it works. Choose a weight that you can do five sets of five reps with. When and if you can complete all five sets of five reps, increase the weight by 2.5-5 kilograms and try to do the same five sets of five reps. Rest between sets is three minutes.

Obviously, a progressive increase in load is impossible in the case of using kettlebells, so something else has to be invented. One factor you can manipulate is the time under load. When you can complete five sets of five reps at a fast pace, increase the negative phase of the repetition to four seconds, and the positive phase of the repetition to two seconds. When this becomes easy for you, try spending five seconds lifting the weight, maintaining a distinct pause at the top of the movement, and spending five seconds lowering the weight.

Another factor that is entirely in your control is the rest pauses between sets. Instead of a three-minute rest, pause for two minutes. When you can easily transfer this, reduce the pauses between sets to 90 seconds, then to 60 seconds. When you can do 5 sets of 5 reps slow pace and with a one-minute pause between sets, you will no doubt be ready to work with heavier weights.

The third factor you can control is the type of exercise. When you can complete five sets of five reps per army press in a standing position, switch to a bench press in a sitting position, and then a bench press in a squat position. When you can easily complete five sets of five reps in an exercise like two-handed swings, move on to a two-handed snatch. There is always something that can make the exercise more difficult and the training program more effective.

Here is an example of a 5x5 kettlebell training program.

Day 1.

Army bench press with kettlebells.

Pull-ups on the crossbar with a kettlebell suspended from the waist with a special belt.

Do one set of the first exercise, rest for a minute, and do a set of the second exercise, rest for a minute, then do the second set of the first exercise, and so on. Continue like this until you have completed five sets of each exercise.

Squats with kettlebells on the shoulders.

Mahi from the bottom up, the kettlebell is held with two hands.

This pair of exercises is performed in exactly the same way as the first.

"Windmill" - 5x5 (first with the left, then with the right hand).

Fitness expert Sergey Strukov translated Greg Dea's text about the best exercise for the shoulder.

One-arm kettlebell press is for everyone

Whether you're looking to improve power and strength or are doing rehab with movement pattern recovery, the one-arm kettlebell press is the way to go.

I have used this drill to compensate for the high volume of throws, catches, serves and contacts of international level volleyball and handball players. Athletes who systematically perform one-arm presses within training program, increase punching power and stamina.

But even if you are just doing fitness, you can use it to improve your posture and increase the strength of the shoulder girdle.

The one-arm press is the best because it meets the following criteria:

1. Safe start and end position.
2. Safe movement pattern.
3. Development of "jogging" power.
4. Identification and protection of weak links.

Now let's take a closer look at each of these benefits.

Safe start and end position

The starting and ending position in the one-arm press is safer than in other popular strength exercises for the shoulder, such as front and side raises. Long leverage when lifting weights in front of you and through the sides often forces the shoulder blade to move away from a stable position at the beginning and at the end of the movement. It is like lifting a crane off the ground before lifting a load onto a tall building.

Front and side raises cause more shoulder girdle problems than any other exercise, affecting the muscles that try to keep the shoulder blades in relation to the neck and torso (trapezius and rhomboids).

The main role of the scapula is to support the hand. It can move freely to maintain the correct position of the glenoid fossa in relation to the head of the shoulder. When the scapula is "pterygoid" (the medial edge moves away from the chest or leans forward), or the medial/superior part of the scapula is higher than the lateral part, which puts the glenoid fossa in a position that limits arm elevation. This is wrong and not stable. In this position, the scapula loses the necessary orientation.

The one-arm press, on the other hand, suggests the correct position. With one-hand presses, the shoulder blade is dynamically stable, there is unlimited freedom of movement with situational support and maintaining the correct position.

The movement begins in a stance, with the kettlebell directly in front of the shoulder. The weight is located on the forearm, with outside hand clenched into a fist, elbow pointing forward. The palm of the hand is directed towards the face. In the final position, the weight is strictly above the shoulder, the elbow is straightened. Both of these positions, initial and final, stabilize the position of the scapula.

Safe movement pattern

The bench press from the starting to the final position should be vertical. Elbow in starting position directed forward, and finally - to the side. This means that the shoulder joint moves from a neutral position to an outward rotation position, while the scapula moves in a safer position of upward retraction and rotation, allowing room for rotation and gliding. shoulder joint in a well balanced position.

Another useful overhead press variation suggested by the author of this article is Bottoms-Up Kettlebell Presses for Solid Shoulders.

Kettlebell press with one hand - a "clean" movement. It is practically impossible to determine the correspondence between the temporal parameters, sequence and coordination of the motor pattern. However, if the pattern is unstable, abrupt, or divided into stages, we call the movement "dirty and heavy." The opposite in fact movement is smooth, which we call "clean and light."

One-arm press position does not result in dovish movement: Many shoulder strength exercises that require lifting weights from behind the head result in an attempt to remove the weight from the neck. The result is a movement reminiscent of the movement of a pigeon's head, hence the name "pigeoning" ("pigeon" movement). The "pigeon" movement leads to displacement of the joints and activation of the muscles of the upper neck, which leads to pain and limitation of movement of the head and neck. If you want to avoid "dove" movements, watch your neck when pulling to the chest or lifting in front of you. When pressing the kettlebell with one hand, the kettlebell is squeezed out of the normal position of the neck above the head, so there is no "pigeon" movement.

In the bench press pattern, the scapula additionally leans back, freeing up space for the rotator cuff to work and minimizing the risk of impact. In addition to tilting back, the shoulder blade rotates upward, opening up even more space. Rotation of the scapula requires coordinated contraction of all back muscles.

Jogging power development

This is a great exercise for developing pushing power. Power is work done per unit of time, so it requires strength, speed, and movement control.

The advantage of the vertical press is the ability to lift more weight than in front of you or through the sides due to the relatively short leverage. The stimulation of the upper limb is greater and the scapula remains stable. When the weight is too high, the movement loses speed, and therefore power. It becomes dirty and difficult. In this situation, you can do more work with a stable shoulder blade and more weight in the bench press than in competitive exercises (pulls to the chest, raises through the sides or in front of you).

By the way, Zozhnik also has a review scientific research American Council on Exercise However, that study did not test kettlebell presses with one arm.

Protection of weak links

The final advantage of this great exercise is the ability to eliminate weak links that are associated with the risk of injury.

The thoracic spine and ribcage, and everything attached to them, are involved in the one-arm press just as they are in the two-arm press. It is difficult for us to understand and imagine precise movements in the joints, requiring complex coordination between the stabilizers and the main movers. When someone can't do any more reps or the weight being lifted reaches a plateau, we assume they've just reached their limit. But the reason is not always fatigue.

If you get a different number of kettlebell press repetitions with your left and right hand, we understand that the cause of the asymmetry may be in the thoracic spine, chest, all associated muscles, neck and shoulder girdle. Identifying side differences directs us to improve function in these areas, removing barriers to bench improvement. When a weak link is identified with dirty and heavy reps, we can change the weight and execution conditions for further improvement.

When the weight is too heavy for a normal pattern, compensatory movements appear. Most compensation occurs with the person leaning back to turn the movement into an angled chest press. In this case, the neck makes a “pigeon” movement, the lower back bends, and the shoulder blade moves away from the optimal position. "Pigeon" neck is a dysfunctional compensation that worsens the stability of the trunk. It can lead to pain, limitation of movement, and loss of motor control—three well-known risks of injury.

There are two simple ways to fix a similar error:

1. Sit down and complete the set. This reduces the demands on the hips and pelvis while providing a stable position for the lower back. Or you can stabilize your hips and pelvis by placing one foot on a chair or bench. The bent hip of the raised leg reduces the likelihood of forward tilt of the pelvis and arching of the lower back.

Put your foot on the bench - it will help.

If your lower back is still arched, just lift your leg off a chair or bench to prevent it. I prefer this single leg variation as it involves ground pressure through the feet, ankles, knees and hips rather than through the six bones of the pelvis. This is a more complex exercise, loading not only the shoulder girdle.
Placing the foot on a box can help correct pelvic rotation.

2. The second way is to reduce the weight and cleanly complete the set.. Is not the best choice as long as the person compensates a light weight chasing repetition. It is also a less favorable strategy because it requires conscious control of technique. Self-limiting methods are preferable for adaptation than methods with conscious control. This helps keep the pattern in your nervous system better than weight loss.

Balanced Leverage - Strong Leverage

If you want to good shoulders, then you need to switch to the one-arm press in your bench workout.

I have used this simple strategy for many years to train athletes with high shoulder volume. The combination of position, pattern, and force power adjustment provided protection for athletes in preseason, as well as association with other core lifts. Using the one-arm press, I improved the shooting ability of the Chinese national handball superstar with a torn lip and rotator cuff tendon. I used the bench press for my own development and had no problem surprising the big guys with starting weights larger than their max lifts in front of me.

Despite the apparent complexity of the position and pattern, none of my athletes who pressed to failure experienced injury or post-exercise soreness. Try this exercise. It is working.

Especially for athletes who have only one kettlebell and it is at home. The exercise is good because it pumps the muscles of the left and right sides of the body separately. The essence of this kettlebell press is that due to the rotation of the body, the muscles are better stretched before contraction. The exercise is more suitable as an additional load, it has its own specifics and loads almost equally the pectoral muscles and triceps.

Starting position

Place the kettlebell on the floor and lie down so that it is at shoulder level. Turn your body towards the kettlebell and grab it. Lie down on the floor gradually lifting the weight. Bend your arm at the elbow and put it next to the body, if you put it close, the load will fall on the triceps. If you put your hand at an angle of 45 degrees, the load will be more chest muscle. Shoulders should be fully pressed to the floor. If you took a kettlebell in left hand the right leg remains straight. Left leg bends at the knee and rests on the floor with the toe or foot, depending on flexibility. At the same time, the pelvis must be torn off the floor and put on its side as far as possible. The second hand lies on the floor at an angle of 90 degrees as a support. The stomach will need to be pulled in, and the lower back must be tightened.

Kettlebell press technique with one hand lying on the floor

Squeeze the weight up while exhaling, straighten your arm completely. At the top point, tighten the pectoral muscle and triceps, and then slowly lower your arm. Lowering your hand, the weight should not lie on the biceps itself, put it on the brachialis, the outer part of the arm.

Bench press on the floor

Push-ups on kettlebells

Pullover

Back

Deadlift

Bent over pull

Triceps

Extension of the arms from behind the head

Biceps

Arm curls

Concentrated Curls

Reverse Curls

"Hammers"

Shoulders

Standing kettlebell press

Pull to the chin

Mahi kettlebells

Legs

Goblet squats

Squats on one leg

Kettlebell lunges

Romanian draft

Press

Twisting

Reverse crunches

side plank

Kettlebell corner

Turkish kettlebell lift

Emissions (thrusters)

Kettlebell training programs at home

For men

For women

The best kettlebell exercises.

Plan of attack.

One-arm kettlebell press is for everyone

Safe start and end position

Safe movement pattern

Jogging power development

Protection of weak links

Balanced Leverage - Strong Leverage

Starting position

Kettlebell press technique with one hand lying on the floor

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