Improve grip strength + shoulder stability: Inverted kettlebell press!
The overhead press is an indispensable part of our fitness training! It can help us build strong shoulders. There are many details that need to be paid attention to in order to do a good press, among which the stability of the shoulder straps is the most important!
Today I’m going to introduce an action to help you strengthen the stability of your shoulders: turn the kettlebell upside down and perform a press
Benefits: Develop grip strength, wrist and shoulder joint stability!
Holding the Hu Ling upside down will increase the instability factor during the movement. At this time, in order to ensure the quality of the movement, you need to hold it tighter to slightly mobilize your shoulder stabilizing muscles
You want your shoulders to overcome its sway, tilt, and stabilize it! While you hold the kettle, keep your arms still and straight. The weight falls down the arms and onto the shoulders! Your shoulder stabilizing muscles (rotator cuff) need to work to keep your shoulders stable!
How to do it?
Action process:
Kneel down, grab the handle of the pot ling with one hand, hold the pot ling (handstand) straight above your head, and place the center on your shoulder blades! Keep your shoulders stable, hold Hu Ling, and control Hu Ling to prevent him from shaking!
Pay attention to tightening the core muscles to stabilize the torso, and keep your ribs depressed to avoid excessive shrugging and head tilting forward.
Hold the handle of the Hu Ling tightly, then bend your shoulders and extend your elbows to push up! Until the arm is completely straight and the center falls on the shoulder blade! Then slowly play it back to the actual position!
The motion trajectory is a diagonal line rising at a small angle! During the movement, you must keep the Hu Ling stable and the shoulder movements smooth!
Advice for beginners: Try the static movement at the top of the movement first, then add the pushing movement