Upper body strength training for women has to focus on the improvement of core strength. As a strength and conditioning professional there is no better way to do this than by implementing the use of the overhead kettlebell press. This single exercise is done by you pressing the kettlebell overhead, but it doesn’t really involve the muscles you would think about using with such a lift.

First of all, pressing a kettlebell is a completely different ball game than pressing a dumbell. The design of the bell is unique and this makes just holding it a challenge. To properly press the kettlebell or any weight overhead for that matter involves the technique of utilizing your lats and overall core strength. To properly press the kettlebell overhead you have to start by having a good solid clean lift. Once you have a proper clean lift then your press will immediately improve. To start, clean and get the bell properly racked at your chest just off-centered of your midline before attempting the press. Once stationary holding the kettlebell you must press it in a circular motion in order to get it above your head. To do this simply circle or “angle out” your arm as you start to move the bell overhead. Once the bell is overhead you must then lock it out by locking your elbow joint and sucking your shoulder into the socket to secure the load overhead. You can do this with either a single kettlebell or a pair of bells. The key to doing this though involves the power of your breathing. As you press the bell you must learn how to breathe in such a way so that you tense up your core and abdomen. You want to do this as if you were bracing your body for some sort of impact. This added core tension is what is going to help you stabilize the load and successfully execute the lift. Learn to breathe without relaxing. Make sure that you lower the bell back to the rack position in the same exact way as you pressed it.

Once you master this technique with the press your upper body strength and fitness will drastically improve. This upper body lifting exercise will take your personal program to a whole new level leaving everything else in the dust! Take the time to learn more on kettlebell training by accessing the rest of my articles on the matter for free. Remember ladies that anyone can train hard, but only the best train smart!