💡 How to follow: No control if the elbow flares out — the kettlebell can fall inward. Set up with the elbows on the rib cage, a straight wrist, hand on the center line, and the thumb pointing toward you. Press overhead with the elbow pointing FORWARD on the way up and on the way down: elbow forward means the kettlebell goes OUT, elbow out means the kettlebell comes IN. Finish with a moment of stillness at the top — one exhale.
1
The Setup — Rack Position & Thumb
SetupEvery rep
Elbows on the rib cage, straight wrist, hand on the center line, thumb pointing toward you. If the thumb turns away, the kettlebell falls.
- Elbows tucked on the rib cage
- Straight wrist — never press with a bent wrist
- Hand on the center line, thumb pointing toward you
- Bell rests high by the chest pocket
2
Press Overhead — Elbow Forward Both Ways
DrillAny reps, clean form
Press overhead slowly — elbow pointing forward on the way up AND on the way down. Reps don't matter; the elbow cue is everything.
- Press overhead from the rack
- Elbow stays pointing forward on the way up
- Elbow stays pointing forward on the way down
- Elbow forward = bell goes out · Elbow out = bell falls in
3
Moment of Stillness
Finish1 exhale at top
At the top of the press, hold a moment of stillness — one exhale — before lowering with the elbow forward back to the front rack.
- Reach the top of the press
- Moment of stillness — one exhale
- Lower with the elbow forward
- Return to the front rack