How to Do the Kettlebell Side Press Exercise

A lot of people are familiar with dumbbells in the gym, but there is another little known free weight called the kettlebell. It's a round weighted ball with a handle on the end of it. Here is how to perform a side press exercise when weight training with kettlebells.

Instructions

Difficulty: Moderate

1. Select the correct kettlebell weight for you. Remember that kettlebells are like dumbbells, so the weight you use for a dumbbell side press will be analogous. If you are not sure, simply start light, with 10 lb. kettlebells. Slowly work up, completing 1 repetition until you find a comfortable weight that both challenges you and allows to you complete 3 sets of 12 repetitions.
2. Stand with your feet shoulder width apart. Point your feet so they are at 45-degree angles.
3. Bend down and pick up the kettlebell. Make sure you are using the support of your legs to raise the kettlebell. Do not just bend with your back, as you'll have a greater risk of injury.
4. Stick your hip out to the side. Unlike a dumbbell side press where you hold 2 dumbbells and work each side simultaneously, for the kettlebell side press you must work each side separately. On the side you stick your hip out, raise the kettlebell so it is at shoulder height.
5. Bend to the opposite side you are holding the kettlebell while simultaneously pressing it up into the air. Straighten your body and lower the kettlebell to its original starting position to complete 1 repetition of this side press.
6. Repeat this exercise for 3 sets of 12 repetitions.

Tips & Warnings

• Always be sure to stretch and warm-up before weight training. This will allow your muscles to slowly stretch and lengthen and allow you to maximize your weight training session.