Create a strong shoulder core: kettlebell handstand press!

Create a strong shoulder core: kettlebell stand upside down press!

Overhead press is an indispensable menu in our fitness training! Many people often lose good training results due to insufficient shoulder stability when operating press!

Today I will introduce an action to help you strengthen the stability of your shoulder!

Reverse kettlebells for pressing

Advantages:

1. Build a strong shoulder stability: The reversed kettlebell is very difficult to control! You must let your shoulder overcome its sway, tilt, and stabilize it! Hold Hu Ling and keep your arms still and straight. The weight falls along your arms! Your shoulder stabilization muscles need to work to keep your shoulders stable!

2. At the same time, turning Hu Ling upside down is also a challenge for your grip!

3. Teach your core stability: your thighs, buttocks, abdomen and back must be tense to build a stable platform.

How to do it?

For those who are just trying, it is recommended to use a lighter Hu Ling!

Puji 1: Try the static support first Do

1. Static movement at the top of the action

Stand, grab the handle of Hu Ling with one hand, hold Hu Ling (stand-standing) and stretch it over the top of your head, and the center falls on your shoulder blades! Then keep it for 15 seconds! Keep your shoulders stable, HOLD Hu Ling, and control Hu Ling to prevent him from shaking! Repeat this way!

Pay attention to tightening your thighs, buttocks and core muscles to stabilize the torso, and keep your ribs pressing down, avoid excessive shrugging and head tilting forward.

2. Static movement at the bottom of the action

Correct kettlebell holding posture. (As shown)

Ensure the correct position of the shoulder blades, keep the wrist neutral, and the forearm vertically on the ground. The center is close to the body!

Step 2: Add pushing action!

Check Hu Ling's hand tightly, then bend his shoulders and extend his elbows upwards! Until the arm is completely straightened, the center falls on the shoulder blades! Then slowly replay it to its actual position!

The movement trajectory is a small angle of diagonal rising! During the movement, keep Hu Ling's stability and smooth shoulder movements!

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

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