Squat, hinge, push, pull.
Those are the fundamental human movements to develop as the base of a strength training practice.
The single arm press is a challenging movement that has a great return on time and effort invested.
The kettlebell is a great tool for single arm pressing.
A kettlebell is well-balanced, sits on the outside of the arm, and has a great design for getting the bell up and down safely.
Start with the kettlebell parked about 6 inches out in front of the feet.
Next hike the bell back like a football and quickly drive the hips forward and the bell up.
The kettlebell should travel straight up the torso like zipping a jacket.
Quickly punch the fist towards the sky as the bell begins to come over the top of the hand.
This motion will tame the arc and bring the bell in for a soft and controlled landing.
Once the bell is in position, press it up, making a straight line from the wrist, elbow, shoulder, hip, knee, and ankle.
Bring the bell down to the shoulder by switching on the muscles in the back and pulling the bell down.
Complete 5-10 reps.
To bring the kettlebell back down to the ground, reverse the up process - unzip the jacket and have the bell travel straight down the torso, then between the legs by driving the hips back, and softly park the bell back out in front.
Repeat the entire process on the second side.
Press a lot to press a lot!
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