alternating kettlebell press

Description:

The alternating kettlebell press is an upper body strength training exercise that targets the shoulders, triceps and partially the core. By pressing one kettlebell at a time overhead, this challenges shoulder stability and engages the core. Alternating presses help correct imbalances, making it effective for coordination and building upper body power.

How to Perform the Exercise:

• 1. stand with your feet roughly shoulder witdth apart and hold each kettlebell in each hand with your palms facing forward
• 2. Have a slight bend in your knees and engage your core to press the kettlebell overhead
• 3. Extend your arm fully without locking out in a controlled motion
• 4. Slowly lower it back to your shoulders in a controller motion while simultaneously pressing the other kettlebell in the other arm above your shoulder
• 5. alternate between arms and continue for the desired amount of reps.

Body Part Used:

shoulders

Equipment Required:

kettlebell

Primary Muscles Used:

deltoids

Secondary Muscles Used:

triceps, core, upper back

Alternate Exercises:

single-arm kettlebell press, dumbbell alternating press, seated kettlebell press, military press, cable press

Form Tips:

keep your core tight and avoid arching your back, ensure that your wrists remain straight and aligned with your forearms, press the kettlebell overhead and not in front or behind your body, focus on smooth, controller movements instead of throwing it up

Common Mistakes When Performning:

overarching the back, pressing the kettlebell in front or letting it fall behind you, not controlling the weight up and down, using momentum to drive the kettlebell up or leaning to one side to drive it up