Kettlebell Military Press Variations: Use the Same Weight, Increase the Difficulty
The kettlebell military press is a great exercise for building overall shoulder strength. It takes the shoulder through a wide range of motions starting from the rack position up to lockout. As in most kettlebell exercises, the kettlebell military press can be altered to allow for greater challenges with the same size kettlebell. Why start using a heavier kettlebell before you master the seated pistol grip press with the weight you have?
As with all kettlebell exercises, make sure that you perform them in an area where you don’t mind dropping the kettlebell. The following kettlebell military press variations are listed in order of difficulty; master each kettlebell military press before moving to the next one. If you master each one of these kettlebell military press exercises, I guarantee you will be stronger and you’ll easily transition to a heavier weight.
Kettlebell Military Press Variation: Basic
The kettlebell military press is usually the first overhead kettlebell exercise people learn. It’s a strict press where you keep your body as square as possible. Do not use a side bend to get the kettlebell overhead. If you notice yourself doing so, switch to a lighter kettlebell. Get the kettlebell into the rack position with your elbow tucked into your side, resting on your hip. From there, press the kettlebell straight up. Keep your core tight and make a fist with your other hand. Perform each kettlebell military press repetition at the natural pace that the weight will allow.
Kettlebell Military Press Variation: Palm Press
The next exercise is the palm press. Switch to the palm press as soon as you can perform 10 or more reps of the basic kettlebell military press. Pick up the kettlebell from the ground and position the ball portion in your palm. From there, press straight up. Keep your eye on the kettlebell at all times. This a great exercise to work the shoulder without being able use the leverage the kettlebell provides when it sits on your forearm. Keep your body tight throughout the duration.
Kettlebell Military Press Variation: Pistol Grip Press
The next progression is the pistol grip press. This is one of the best grip and forearm workouts you can get with a kettlebell. To start, clean the kettlebell to the rack position and carefully position it with the other hand so that the kettlebell is upside down. Hold the kettlebell in place by crushing the handle. Keep your eye on the kettlebell at all times, then press it overhead. Keep your body tight and make sure you do this in a place where dropping it is ok. The last thing you need is a contest between your head and the kettlebell if you lose your grip.
Kettlebell Military Press Variations: Seated Presses
The next step in kettlebell military press series is to perform the same kettlebell military press exercises, but now sitting on the floor. This requires a greater core flexion and takes away any bounce or help the legs might provide. This means the stress is almost completely put on the shoulder for each kettlebell military press repetition. Make sure you are not leaning against anything when you performs reps. The weight will feel heavier in a seated position.
To get the kettlebell into place, put it in front of you and pick it up with the hand you are going to press with. If the kettlebell is too heavy to muscle up with the pressing arm, assist with your free hand. Keep your back straight, tighten your core, and press. Go through the basic kettlebell military press, palm press, and pistol grip press exactly how you performed them standing.
Remember, kettlebells aren’t just about lifting the most weight possible, it’s about learning efficient ways to exercise, and then mastering those methods. Enjoy the process, don’t rush it, and before you know it you’ll be achieving greater gains then ever before.
Marcus Martinez is the co-owner of MBody Strength, an Orange County based kettlebell service and equipment company. Marcus is certified RKC and has created a variety of innovative workout programs involving unconventional training methods, including kettlebell training. Find free workout plans and low-priced kettlebell equipment at MBodyStrength.com.
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