1. Ready, Soldier?
When learning to do kettlebell shoulder press exercises, the most important part is to choose the right weight for you. Make sure that your kettlebells are heavy enough to give you a workout, but not so heavy that they cause strain. Begin with the classic kettlebell military press, standing with your feet a bit less than shoulder-width apart as you hold a kettlebell at each shoulder. Your palms should be facing out with the weight of the kettlebells resting on your forearms and elbows drawn into your body. Inhale deeply and as you exhale, push the kettlebells up and back until your arms are straight. Hold for the length of the exhale and then slowly lower back down on the inhale. Perform two to three sets of ten to fifteen presses, making sure that your movements are smooth and controlled and follow your breathing.
2. Take it Down a Notch
The kettlebell bent press is another shoulder press exercise that also helps to strengthen the obliques. To begin, hold a kettlebell at your left shoulder as you stand with feet a bit less than shoulder-width apart. Turn your feet at a 45-degree angle, moving your toes to the right. Lift your right arm to the side and push your left hip out, bending your right knee slightly. Keep your left elbow tight into your body. Inhale deeply and as you exhale, lean to the right as you push the kettlebell up towards the ceiling. Lower slowly, using your entire exhalation and then inhale as you lift your body up and lower the weight, moving just as slowly. Perform two to three sets of five to ten bent presses on each side.
3. One Super Squat
Now for the squat press, a great way to work the entire body in one challenging exercise. To begin, stand with your feet shoulder width apart, turning your toes out about 30 degrees. Hold a kettlebell at each shoulder, turning your palms so that they face each other with the weights resting on your forearms. Inhale as you squat down as far as is comfortable, pushing your buttocks out to keep your spine straight. As you exhale, lift to standing. When your legs are straight, continue exhaling and lift the kettlebells up overhead. Inhale, lowering the kettlebells to your shoulders and then squatting down once again. Keep your motions smooth, following your breath. Complete two to three sets of five to ten squat presses.
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