Overhead Press

The kettlebell press is another exercise you’ll be wanting to master when you get started with kettlebell training. I’ve written a whole book about the subject with Joe Daniels that is well worth reading if you want to learn the finer details on pressing. I’m going to cover the most common reason for injury with the overhead press in this book for you.

The three main areas affected with shoulder pressing are the rotator cuff and front and side delts, the most common causes being:

  • Pressing too heavy
  • Pressing with incorrect hand insert
  • Pressing through an inefficient path
  • Pressing too much

 

Pressing too heavy is one that has to do primarily with ego. For some reason, anyone that steps into the gym wants to pick up the heaviest kettlebell and press it overhead, even if it means turning red in the face, arching the back, and injuring the shoulder. Don’t get caught up into this; progress safely and stay in the game.

I’ve covered a good hand insert extensively, but it’s just as important with pressing. Don’t get complacent with an incorrect hand insert just because you’re pressing 8kg, 10kg, or other light. Even if the insert seems not to affect you, it will with overuse and/or when going up in weight, and it might even hold you back from progressing to pressing heavier weight.

When you first start pressing, you should become familiar with the best and most efficient path to take from racking to end position overhead. This is the path you want to adhere to while training, and from there progress to different angles with more weight. An efficient and direct path does not put unconditioned muscles under dangerous or damaging strain.

Efficient and safest pressing path:

  • Direct straight line from rack to overhead

  • Looking side-on the bell does not travel outwards
    the kettlebell does not travel away from the body, other than upwards

  • Looking front-on the bell does not travel laterally


Good racking position.

 Press.

Direct path to overhead.

Full lockout.

Bring the bell down.

Make space.

Rack and repeat.

For the majority of people, the front (anterior) delts are the most conditioned for pressing, thus making the front press the safest progression with which to start. In everyday life, when people need to put objects high upon a shelf, they will take the direct path up; they’re not going to press out to the side (working the side delt) to put the object in place. Therefore, when starting to overhead press, learn the front press first, then progress to the hybrid and then side press.

When progressing to different angles, don’t use the same weight you’re already pressing, in other words, if you’re easily pressing 16kg in the front press, don’t use the same weight for the side press; start with 10 or 12kg.

A good overhead lockout is important for a good press, meaning the weight rests on the skeletal system in lockout, rather than on the muscular system. A bent arm means the weight is resting on the muscles; a locked out arm means the weight can also rest on the skeletal system. A good lockout requires overhead flexibility and mobility. This is what you should work on with light weight before progressing in weight.

Keep the forearm vertical.


 

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