Move of the month: Single arm kettlebell press

This exercise strengthens the shoulders and arms for extra power and improves shoulder stability

Swimming can lead to muscle imbalances in the shoulders due to the repetitive nature of all those overhead arm movements. This move strengthens the shoulders and arms (extra power!) and improves shoulder stability (less injury!). Also, the half kneeing position means we need to engage our core to maintain posture and balance (rotational stability!). As we are training only one side of the body at a time, we can also address any muscle imbalances, which can lead to more balanced and efficient swimming.

How to do single arm kettlebell press

1. Begin in a half kneeing position, knee bent at 90º, neutral spine looking forward
2. Hold the kettle bell in the racked position on the same side as the knee that is on the floor
3. Brace your core, squeeze your butt, breathe out
4. Slowly press the kettle bell straight up overhead in a controlled manner
5. Fully extend your arm, kettle bell will be directly above your shoulder
6. Keep body upright
7. Breathe in and lower the kettlebell back to the racked position with control
8. This is one rep, try 8-12 reps per side and 2/3 sets

Tips

• Keeping stable: Resist moving your torso or arching your back, keep that core braced
• Keep it slow and controlled: Avoid rushing
• Progress slowly: Always start with a kettlebell you can lift easily about your head, focus on good form before increasing weight!