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Kettlebell Strict Press

1 min read · 214 words · December 24, 2022

presstechnique

The strict press will always refer to the shoulder press, as the strict part refers to there not being any work done by the legs or torso, and only the deltoids and triceps power the movement.

Because the chest press is performed laying down, no momentum can be generated with the rest of the body, hence, strict is only applicable to the shoulder press.

We can assume that when a reference to a press is made and not a STRICT press, it can mean that the press can be performed in any matter, i.e. just bring the weight from a racking position to overhead.

At Cavemantraining we name a press that is powered by muscles that move the thoracic spine a spinal press (not to be confused with the spiral press). It might sound weird, but it makes the most sense. When the athlete bends back (thoracic spine hyperextension) then that range in the shoulder is created by the spine movement. The athlete then returns the spine to neutral/straight, and the muscles that moved the spine also moved the weight. More about this in the Spinal press.

The press can be powered by any muscle that moves joints in the legs and spine, but when one does so, it's no longer a strict press.

Biomechanical breakdown

Single Arm Strict Shoulder Press

Coaching cues

  • Rack is solid
  • No leg push
  • Drive up from the shoulder
  • Lock it out
  • Lower with control

Primary muscles

Deltoid (Anterior)Triceps Brachii

+45 synergists & stabilizers in the full breakdown.

Tempo (reps per minute)

Low

3

Medium

15

High

26

See the full biomech breakdown →

Variations

Other Kettlebell Press variations

93 more variations of the kettlebell press in our exercise library. Each has a full biomechanical breakdown with coaching cues, muscles, and common mistakes.

Common mistakes

Common single arm strict shoulder press mistakes & how to fix them

  • Lowering slowly when a fast return to rack is intended

    Lowering from overhead too slowly can waste energy and turn the return into an unintended controlled eccentric. This applies when the goal is an efficient press, jerk, or snatch return. It is not a mistake when a slow eccentric or tempo lower is intentionally programmed.

    Fix: For standard or sport-style execution, let the bell drop or pull it down and decelerate near the rack. For tempo or eccentric work, lower under control because that is the intended training effect.

    Read the full common-mistake breakdown →

  • Broken wrist grip

    The handle sits high in the palm and the wrist bends backward, breaking the line from forearm to hand at the joint. The problems cascade: the wrist joint bears load it was not designed for, the forearm muscles fight an angle they cannot win, the bell bells out, the shoulder rotates, and a shoulder problem starts in the hand.

    Fix: Use a hand insertion with a 45-degree handle angle. When cleaning the bell, insert the hand so the handle sits diagonally across the palm, over the wrist, not above it. From this position, a broken wrist grip is physically impossible. Competition kettlebells help because they have a consistent window size regardless of weight. Note: there is also a Hardstyle grip, but the easiest way to avoid this issue is the 45-degree angle.

    Read the full common-mistake breakdown →

  • Using a weight too heavy for the task at handuniversal

    Using a weight too heavy for the task at hand.

    Fix: Use a weight that is appropriate for the task and allows you to maintain good form and technique.

    Read the full common-mistake breakdown →

  • Turning the head once overhead

    Once the kettlebell is overhead, the head turns away from the arm that holds the kettlebell.

    Fix: Look ahead, chin up, everything aligned straight, i.e. the cervical aligned with the rest of the spine.

    Read the full common-mistake breakdown →

  • Not following progressionuniversal

    Not following the progression required to safely learn an exercise and jumping in the deep end.

    Fix: Learn the proper progression for the exercise and follow it before advancing.

    Read the full common-mistake breakdown →

  • The neck is flexed/bent

    The neck is flexed/bent and the eyesight may be down while bringing the kettlebell overhead.

    Fix: Straighten the neck and keep the cervical in line with the rest of the spine.

    Read the full common-mistake breakdown →

+9 more common mistakes in the full library.

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1 min read · 214 words

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