Tall Kneeling One Arm Kettlebell Press

How to Do:

1. Set Up: Begin in a tall kneeling position (kneeling with both knees on the floor, keeping your hips straight and core engaged). Hold a kettlebell in one hand, resting it at shoulder height with your palm facing forward.
2. Position: Keep your knees hip-width apart, your chest lifted, and your core engaged to maintain good posture throughout the movement.
3. Press: Push the kettlebell overhead by extending your arm fully, exhaling as you press it up. Focus on keeping your arm straight and avoiding any arching of your lower back.
4. Lower: Slowly lower the kettlebell back to shoulder height in a controlled manner, inhaling as you bring it down.
5. Repeat: Perform the desired number of reps, then switch arms and repeat the movement.

Benefits:

The tall kneeling one-arm kettlebell press is a functional exercise that targets the shoulders, particularly the deltoids, while also engaging the core and improving stability. This variation of the overhead press challenges the body’s balance and coordination by removing the lower body’s support, making it more difficult to rely on momentum. The exercise strengthens the shoulders, arms, and upper chest while also enhancing core stability and posture. Additionally, the movement helps to improve shoulder mobility and endurance.