Kettlebell Military Press in the Safety Zone

Kettlebell Military Press in the Safety Zone
How are your shoulders? The single Kettlebell Military Press is a total body movement for a progression to more advanced overhead exercises. The Military Press places resistance in a straight line down the forearm, teaches proper alignment in the overhead position while simultaneously the arms, shoulders and back. It is also the foundational lift for vertical pushing & pressing movements. This overhead movement also develops more definition of your upper body because building strong, healthy shoulders in the safety zone. The kettlebell overhead press naturally aligns to the plane of the scapular, about 30 to 45 degrees anterior to the frontal plan. This means improved scapular health & less stress on the ball & socket in your shoulder. Holding the kettlebell in the rack position requires optional because of the gravitational pull of the mass against the body This is a bonus to building strong shoulders, posterior chain, back besides engaging the lats, abs & core will carry over to other exercise with movement under tension to increase strength, endurance & power.

How to perform Military Overhead Press:
1. Clean the kettlebell into the rack position.
2. Maintain a neutral spine and pelvic alignment, tense the glutes and lats, and use breathing behind the shield throughout the lift. Squeeze your free hand to add more tension.
3. Sharp inhalation of air before the lift and a forceful exhalation as the kettlebell is being pressed, lower slowly, breathing in deep into your diaphragm (breathing behind the shield) pulling the weight down with your lats to the rack position.
4. Avoid arching the lower back & allowing the rib cage to rise as you near the top of the press, ground your feet & set back.
5. Actively pull the kettlebells back down by using the lats as you breathe in deep into your diaphragm.
6. Rotate your elbows so that they point outward at the top but keep them tucked at the bottom of the movement.
7. Do not use momentum or any additional leg drive to press the weight up.
8. Make sure to squeeze your glutes and avoid leaning back while pressing the barbell over the head.
9. Use a wider grip if you feel your shoulders are stressed.
10. Keep your back from arching excessively by using a staggered stance.
11. Instead of doing reps that may lead to failure “thinking” you need to complete before stopping I recommend you see how many “safely” you can do in one minute with good form. Do a minute & switch sides to give the side you just worked & repeat 3 to 4 times.
12. Keep your heel ground to the with elbows to form a linkage with your entire body. This improves the energy from the ground up.