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Kettlebell exercises - presses

These presses can be done with kettlebells or dumbells but kettlebells are definitely to be preferred because the hanging weight doesn't create any 'dead spots'. Remember to breathe in and out. Don't get stuck holding your breath - it may appear to make the exercise easier but it can push up blood pressure like nobody's business, give you headaches, flashing lights and dizzy spells, so breathe, breathe, breathe!

Bent press / side press

These two exercises develop tremendous back and torso strength. Get confident with the technique using something light, a can of cat food for example, before attempting with a proper weight.

Stand with the feet in the "archer" position, i.e. step forward with one leg, toes pointing forwards while the back leg has the toes pointing out at about 45 degrees. Both legs may be straight or slightly bent. The body weight distribution should be about 70% on the back, 30% on the front, although this will probably be reversed when you bend forwards with the weight. Bring the weight up to shoulder height (you may find it easier to clean the weight before stepping forward).

Assuming you have the weight in your right arm and your left leg is forward, bring the shoulder backwards and slightly turn the trunk so the weight is almost at the centre of your body, not hanging out to the side. Now fold the body sideways and forwards over the left hip, keeping the spine straight throughout, and press the weight upwards until you are looking at it suspended above your upper back. The left arm may slide down the inside of the left leg or be folded behind the lower back. Reverse this movement on the way down, using those back and side muscles for protection, and that's one press completed.

left to right: Side press. You can bend the front leg at the knee a little if you're lacking flexibility - likewise with the Bent press.

Note how you use the midsection here. The weight is not raised by the arm alone - you should tense the back muscles and side muscles as you bend forwards, giving support to the back and providing a stronger platform for the arm to push up. Make sure you can feel the back and side muscles in this before using proper weights or you could damage your back instead of strengthening it. Your arm is like a crane lifting concrete - if the crane sits on a bed of sand the force is wasted and it will sink - but if it's on a bed of rock force is transferred upwards - so make your back, midsection and legs the rock-bed.

The difference between the Bent press and Side press is that in the side press you are both bending forwards and pushing up the arm - in the Bent press the weight stays in one position, the body simply bends away from the weight until your arm is outstretched.

The Bent Press is a superb developer of the upper back. By keeping the weight in one position you automatically transfer much of the work onto the upper back and away from the arms, enabling you to lift more. Whether you can manage it will depend on your flexibility - you need to be flexible enough to fold the body at least parallel with the ground (you can even bend further forward), otherwise you'll never be far enough away from the weight to get the lifting arm out straight. You can slightly compensate for this by opening the elbow slightly so that the weight starts further from your shoulder, and by starting in an almost upright position. If you do either of these ensure you never bend the wrist or spine backwards. The Bent press is much the more effective and more satisfying exercise, but if you don't have the flex do the Side press and see the Bent press as a long-term goal.

reps: Small numbers, at least 3, no more than 20, ideally around 10, and slow presses, 2 to 3 per minute give the best results.

Shoulder / Military press

The military or shoulder press works far more than the arms and shoulders. By using a kettlebell instead of a dumbell the weight is constantly pulling away from you and you should use the side muscles to get the weight moving.

Start with the weight at shoulder height, feet pointing forwards. Press the weight all the way up using the arms and shoulders and by leaning away from the weight. This gets the side muscles involved and enables you to press more weight than you could with the arms alone. Although tension in the lower body will assist you, try not to tense up the neck and jaw, which is easily done as the weight gets heavier. Bring the weight back down by reversing the movement. As with all presses, keep the descent steady, controlled and even - this does almost as much work as the weight going up.

left to right: Pushing the hip out as you lift helps the weight go up.

reps: The weight should be light enough to manage at least 3 repetitions on each side. If that's still a problem with your lightest weight, try jerking the weight up then do the press on the way down.

Again a reminder that I am not a medical professional or qualified trainer in any form of exercise. Use these descriptions at your own risk - I take no responsibility for any injuries. See my disclaimer

That's all the descriptions of exercises. The last page in this section links to places to buy kettlebells

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