Kettlebell Arnold Press
The Kettlebell Arnold Press is an exercise that works the entire upper body, particularly the shoulders. It works the stabilizing muscles of the shoulder and core as well. The exercise begins with a clean, which is a powerful hip extension, followed by a press out and overhead. As the kettlebell is pressed out, the wrist is rotated so the palm is facing forward at the top. Finally, the kettlebell is returned to the starting position with the palm facing in. This exercise is an effective way to build strength and stability in the upper body.
Type:
Strength
Muscles Used:
Shoulders
Level:
Beginner
Equipment:
Kettlebells
Benefits Of This Exercise
- Strengthens the entire upper body, particularly the shoulders
- Works the stabilizing muscles of the shoulder and core
- The clean provides a powerful hip extension
- The press out and overhead builds strength and stability
- Rotates the wrist so the palm is facing forward at the top
- Returns the kettlebell to the starting position with the palm facing in
Step by Step Instructions For Kettlebell Arnold Press
- Start by cleaning a kettlebell to your shoulder. Extend through your legs and hips as you raise the kettlebell towards your shoulder. Make sure your palm is facing inward.
- Once the kettlebell is at your shoulder, look straight ahead and press it out and overhead. Rotate your wrist during this motion so that your palm faces forward at the top.
- After reaching the top, return the kettlebell to the starting position with your palm facing inward.
Warm Up Tips
- Start by cleaning a kettlebell to your shoulder. Extend through the legs and hips as you raise the kettlebell towards your shoulder, with the palm facing inward.
- Keep your gaze straight ahead and press the kettlebell out and overhead. Rotate your wrist so that your palm faces forward at the top of the motion.
- Return the kettlebell to the starting position, with the palm facing in.
The Kettlebell Arnold Press is a great exercise for warming up your entire upper body, especially the shoulders. It also targets the stabilizing muscles of the shoulder and core. The exercise begins with a clean, which involves a powerful hip extension. Then, you press the kettlebell out and overhead while rotating your wrist to face forward. Finally, you bring the kettlebell back to the starting position with the palm facing in. This exercise is perfect for building strength and stability in your upper body.
Kettlebell Arnold Press Safety Tips
- Start with a proper warm-up to prepare your muscles for the exercise.
- Choose an appropriate weight kettlebell that you can comfortably lift and control throughout the exercise.
- Ensure proper form and technique throughout the exercise to prevent injury. Follow the steps provided in the instructions.
- Engage your core muscles to maintain stability and support your back during the exercise.
- Keep your shoulder blades pulled back and down to maintain proper posture and prevent strain on the shoulders.
- Avoid using momentum or swinging the kettlebell to lift it to your shoulder. Use controlled movements to maintain stability.
- Listen to your body and stop the exercise if you experience any pain or discomfort.
- Gradually increase the weight of the kettlebell as you become stronger and more comfortable with the exercise.
- Remember to breathe properly throughout the exercise. Inhale during the clean and exhale during the press and return to starting position.
- If you are new to this exercise, consider seeking guidance from a qualified fitness professional to ensure proper form and technique.
Incorporating Into Other Workouts
To incorporate the Kettlebell Arnold Press into your workouts, you can follow these steps:
1. Warm-up: Begin your workout with a dynamic warm-up to prepare your muscles for the upcoming exercises. Perform exercises like arm circles, shoulder rolls, and light shoulder presses to activate the shoulders.
2. Choose the appropriate kettlebell weight: Select a kettlebell that challenges you but still allows you to maintain proper form throughout the exercise. Start with a lighter weight and gradually increase as you become more comfortable and stronger.
3. Perform the clean: Start by cleaning the kettlebell to your shoulder. Begin in a standing position with the kettlebell on the ground between your feet. Bend your knees and hips, keeping your back straight, and grab the kettlebell with one hand. Explosively extend your legs and hips while pulling the kettlebell towards your shoulder. The kettlebell should end up resting on your shoulder with your palm facing inward.
4. Press out and overhead: From the clean position, maintain a straight back and engaged core as you press the kettlebell out and overhead. Extend your arm fully, rotating your wrist so that your palm faces forward at the top of the motion. Keep your shoulder stable and avoid any excessive leaning or arching of the back.
5. Return to starting position: Slowly lower the kettlebell back to the starting position with the palm facing in. Control the movement and avoid any sudden drops or jerks.
6. Sets and repetitions: Aim to perform 3-