Take Your Shoulder Stability to the Next Level with This Diabolical Exercise
Our shoulders are incredible joints that allow us to move in a wide range of motion, but this flexibility can lead to pain and injury if not properly maintained. To keep your shoulders healthy and strong, it is essential to strengthen the muscles and soft tissues surrounding the joint. While traditional exercises like overhead presses and shoulder raises are effective, if you want to take your shoulder stability to the next level, you need to try the half-kneeling kettlebell bottoms-up alternating press.
This challenging exercise was created by Dr. Justin Farnsworth, a physical therapist and certified strength and conditioning specialist with over 20 years of experience treating shoulder injuries. Farnsworth’s expertise has led to the development of this unique exercise that will help you build strength, stability, and prevent shoulder injuries.
Why Choose the Kettlebell Bottoms-Up Alternating Press?
According to Farnsworth, the kettlebell bottoms-up alternating press is an excellent choice for improving shoulder stability because it helps center the shoulder joint and promotes more rotation. The kettlebell weight stays closer to the center of mass than a dumbbell, making it a great option for overhead pressing. Additionally, the kettlebell is more challenging to “cheat” with, making it a better choice for overall loading and strength development.
Benefits of the Exercise
The bottoms-up version of the kettlebell press adds an extra level of difficulty by requiring more stability and control. This challenges the local shoulder stabilizers like the rotator cuff and emphasizes core and hip strength when performed in the half-kneeling position. Additionally, the bottoms-up position helps improve grip strength, which is essential for generating tension and stability in the shoulder.
Tips for Proper Form
Farnsworth recommends taking your time to set up properly and ensure a solid half-kneeling position before starting the press. Start with a lighter weight to get used to the instability of the bottoms-up position and focus on squeezing the handles tightly to generate stability. Slow pacing and a firm grip will increase time under tension and lead to better shoulder gains.
Recommended Sets and Reps
To get the most out of this exercise, Farnsworth suggests using a lighter weight and aiming for 12-15 reps per set. You can also perform the exercise for time (around 20-30 seconds) to focus on stability and endurance. Consider supersetting this exercise with another shoulder stability exercise to maximize your workout.
By incorporating the half-kneeling kettlebell bottoms-up alternating press into your routine, you can take your shoulder stability to new heights and prevent injuries while building strength. Challenge yourself with this diabolical exercise and see the results in your shoulder health and performance.