Alternating Kettlebell Press

Execution

1. Brace your core and glutes, stacking your ribs over your pelvis before you press.
2. Exhale and press one kettlebell straight overhead by extending the elbow, rotating your wrist so the palm faces forward at the top.
3. Keep the other kettlebell locked in the rack position, not drifting away from your body or dropping.
4. Inhale and lower the pressed kettlebell back to your shoulder along the same path it went up.
5. Switch sides as soon as it lands back on your shoulder, pressing the other kettlebell up and continuing to alternate.
6. Stay upright the whole time, avoiding a backward lean to help drive the weight up.

Quick cues

• Stack your ribs over your hips first.
• The waiting bell stays locked, no sag.
• Rotate the wrist forward at the top.
• Don't lean back to cheat the press.
• Switch the instant it lands home.

Common faults

• Fault: Leaning the torso back to help the press

  Fix: Squeeze the glutes and core to keep the torso vertical, and drop the load if you still need to lean to finish the rep.

• Fault: The rack-position kettlebell sagging or drifting away from the body

  Fix: Pin the resting elbow against the ribs, and drill the rack position alone with a lighter bell before combining it with the press.

• Fault: The wrist bending back once the kettlebell reaches the top

  Fix: Keep the wrist stacked in line with the forearm through the whole press, and use a lighter bell if the wrist still buckles.

• Fault: Pressing both kettlebells almost together instead of clearly alternating

  Fix: Wait until the pressed bell is fully back on the shoulder before starting the other side, counting a silent beat between presses.