Training Tip: Kettlebell - Push Press - Double - Single Arm

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Begin with the feet set directly under the hips. Grip the handles of the kettlebells set at a diagonal across the base of the palm from the pointer finger knuckle to the outside of the hand where the palm and wrist meet. Wrap fingers and thumb around each handle from there setting a strong, straight wrist position. Hug the handles in toward the center of the chest at the collar bone with knuckles pointing toward the center of the body. Elbows hug in toward the rib cage while the kettlebells rest in the crease of the elbows.

Once you have the kettlebells in the front rack position, breathe and brace to tighten your abdominal muscles. Compress the ribs toward the hips, pull belly button in toward the spine, maintain a vertical, upright torso with shoulders set directly over the hips, knees, and ankles. Eyes remain on the horizon.

Begin the dip and drive portion by slightly unlocking the knees and hips while maintaining your posture and vertical torso position you set before beginning the movement. Weight should be evenly distributed across the entire foot. The dip should be straight down while tracing the shoulder blades and tailbone along the imaginary wall behind you. The drive should be straight up maintaining contact with the shoulder blades and tailbone against that imaginary wall all the way through. Bring the hips back in line with the body hard and fast while squeezing the glutes and engaging the legs.

Aim to do this with the whole foot on the floor, even though you will most likely leave the floor from the ball of the foot, this should not be the focus, but more so on keeping the entire foot on the floor for as long as possible. Doing this will help to recruit more of the posterior chain and allow for more power and force upward transferring to the kettlebell to launch it into the overhead position. Focus on maintaining a solid midline as you follow through by pressing the kettlebell into the overhead position.

Arm should finish by fully straightening at the elbow and hugging the ear keeping the knuckles pointing upward to the ceiling while also maintaining a strong, straight wrist position. The goal is to form a straight line from the wrist to the shoulder to the hip to the knee to the ankle before returning the kettlebell to the center of the chest at the collar bone with knuckles pointing toward the center of the body. Elbow hugs in toward the rib cage while the kettlebell rests in the crease of the elbow.

Alternate which arm is doing the pressing and which arm is holding the front rack position each rep.

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