How to Do the Kettlebell Shoulder Press Exercise

Kettlebell training is quickly gaining recognition among fitness experts and weight trainers in the United States, as their unique design makes them more versatile than traditional free weights and dumbbells. Russian kettlebells can be used in a variety of ways to enhance and liven up your weight training routine. With just a few simple steps, you can add the shoulder press to your kettlebell workout.

Instructions

Difficulty: Moderately Easy

1. Begin in the standard starting position used in most kettlebell training exercises. Place the weight on the floor just a few inches in front of your feet. Your legs should be spread just a bit further than shoulder width apart with your toes pointing forward.
2. Keep your back long and straight, your shoulders pressed down and relaxed, your abdominals tight and your gaze forward. Bend at the knees into a squatting position and grasp the handle of the kettlebell so that your palm is face down and your knuckles facing forward.
3. Lift the weight slightly and swing the kettlebell back between your open legs to gain momentum. On the upward swing, stand up straight, lifting from the hips and abs, and bring the weight to your shoulder. As you reach the top of the lift, bring your elbow into your body so that the kettlebell naturally rolls over your wrist and rests on your forearm.
4. Press the kettleball up overhead, as you would in standard weight training, and release again to your shoulder. Remember to keep your abs tight to protect your lower back and work your core muscles.
5. Repeat the shoulder press for 5 to 25 repetitions before bending the knees and gently releasing the kettlebell to the floor.