When performing the military press, our goal should be to press as much weight as possible while protecting the shoulder from injury.  Of course good form is key to preventing injury in any exercise but an added tip when performing the press is to “pack the shoulder”.

Packing the shoulder works like this.  Clean the kettlebell to the racked position.  Before starting your press, pull your shoulder down as far as you can while pulling your elbow in slightly toward your navel.  This pre-stretches the shoulder which not only puts it in a safe position but increases your pressing power.  It is important to keep the shoulder pulled down during the press for the entire range of motion.

If you are having trouble feeling this, try this.  Stand in a door way and take up a position that simulates pressing the top of the door frame through the ceiling.  Now start pressing with a moderate amount of effort and think of as if you are trying to push yourself away from the resistance.  This way of thinking will cause your shoulders to pack in the socket.  This is the position you are trying to achieve when performing the press be it with a kettlebell or a barbell.

When pressing an actual weight and not a door frame, visualize yourself pushing away from the kettlebell.  This will further assist in keeping the shoulders packed and enable you to move more weight safely.

Kill It!

Dennis

P.S. – Have a question about anything I’m doing, email me and I’ll be more then happy to answer it.  ironkettlebellfitness@gmail.com

Before entering into a fitness routine, especially one that incorporates kettlebells, be sure to consult with your physician or medical professional to be sure you are healthy enough to begin a strength and conditioning regimen.  Be sure to learn the proper way to perform each lift and complete each exercises in strict form employing a spotter when applicable.  In other words, if you hurt yourself, it’s your fault.

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