Alternating Floor Press

Execution

1. Bring each kettlebell up to your chest one at a time, then press both arms straight so the weights sit right over your shoulders, not your face.
2. Brace your core to press your lower back into the floor; this is the starting position, with the weights held steady overhead.
3. Inhale and lower one kettlebell down to your chest while the other stays locked out overhead.
4. Let the lowering elbow travel about 45 degrees from your torso and touch the floor gently instead of dropping.
5. Exhale and press that kettlebell back to lockout, bracing your core so your torso does not twist toward the load.
6. Switch sides as soon as that arm locks out, lowering the other kettlebell and repeating the same rhythm.

Quick cues

• Still arm locked, torso doesn't follow.
• Touch down soft, don't drop it.
• Press straight up to the shoulder.
• Press your heels into the floor.
• Switch arms right as you lock out.

Common faults

• Fault: The kettlebell drifting toward the head on the way down

  Fix: Lower the weight straight down over the shoulder, and drop to a lighter kettlebell until you can hold that line.

• Fault: The torso twisting toward the pressing arm

  Fix: Brace the core and press the hips into the mat before each press, and drill the weaker side alone with a lighter bell.

• Fault: Pressing so fast the elbow snaps into lockout

  Fix: Take about 2 seconds on the way up and ease into lockout instead of letting the joint snap.

• Fault: The feet shuffling and the hips lifting off the floor

  Fix: Plant the feet hip-width apart and press the heels down for the whole set.