Kettlebell Training

by Steve Cotter

Single press. The single press is a total upper-body movement that is the beginning progression for more advanced overhead exercises. It teaches proper alignment in the overhead position while simultaneously conditioning the arms, shoulders, and back, and it is the foundational lift for vertical pushing or pressing movements. To perform this exercise, clean a single kettlebell to your chest into the rack position (see figure 7.19a). This is the start position for the press. Before pressing up, compress your rib cage on the side of the pressing arm. As you recoil to the downward compression, press the kettlebell directly up until your elbow is completely extended in the lockout position (see figure 7.19b). In this overhead position, the optimal position of the hand and shoulder is such that your thumb is pointing directly back. A slight rotation of the palm is acceptable, but avoid overrotating so that you have the most efficient path, which is a straight line. Any additional rotation or deviation from the straight line is wasted effort and nonoptimal alignment. To lower the kettlebell, move your body back slightly so that the kettlebell can fall directly down the centerline and all the way to the hip (see figure 7.19c) and back to the rack position to complete the lift (see figure 7.19d). The drop from the overhead lockout position back to rack position should be a smooth, relaxed movement. Imagine you are being supported from a string and a puppeteer is lifting your arm a...