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Welcome to the comprehensive guide to the Kettlebell Military Press! In this in-depth video, I'll take you through everything you need to know about this foundational kettlebell strength exercise.
Whether you're a beginner looking to improve your upper body strength or an experienced lifter aiming to enhance your kettlebell skills, this video has got you covered!
💪 Muscles Worked:
The Kettlebell Military Press primarily targets the shoulders (deltoids), specifically the anterior (front), medial (side), and posterior (rear) deltoid heads. Additionally, the press engages the triceps, upper back, core, and stabilizer muscles, promoting overall upper body strength and stability.
🏋️ Detailed Descriptions:
I'll guide you step-by-step through the correct form and execution of the Kettlebell Military Press.
You'll learn how to properly clean and rack the kettlebell, set up your foot stance, engage your core, and smoothly press the weight overhead. I'll also provide tips to optimize your technique, including breathing cues and body alignment, to maximize efficiency and prevent injuries.
🚀 Mobility Drills:
Before diving into the Kettlebell Military Press, I'll introduce you to a series of effective mobility drills. These drills will help you enhance shoulder and thoracic spine mobility, ensuring that you can perform the exercise with optimal range of motion and minimize the risk of strain.
⚡ Variations and Progressions:
To cater to different fitness levels and add variety to your training routine, I'll present you with a range of Kettlebell Military Press variations and progressions.
Discover how to incorporate single-arm presses, double kettlebell presses, bottoms-up presses, and more into your workouts. Each variation provides unique challenges that will take your strength and stability to new heights.
Whether you're an athlete, fitness enthusiast, or kettlebell aficionado, the Kettlebell Military Press is a fundamental exercise that deserves a place in your training arsenal. Strengthen your shoulders, improve your upper body mobility, and unlock your true strength potential with this old-school lift.
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Zack Henderson is a strength coach in Nashville, TN.
He enjoys working with students of all skill levels to become stronger than they ever thought possible.
0:00 Intro
0:48 What is a military press?
1:18 Kettlebell press muscles worked
2:08 Kettlebell clean
2:40 "Zip Up" technique
4:02 How to press a kettlebell
6:23 Overhead lockout
6:44 Kettlebell press active negative
7:58 Foot position
8:54 Breathing
10:27 Eye position
11:47 Shoulder mobility for the press
15:05 Kettlebell press variations
18:12 Kettlebell Foundations Course
2 июн 2024
