Core Stability: 1/2 Kneeling Kettlebell Press

Core Stability | Ab Exercises | Kettlebell Press |

How is your core doing from last week?  Did you fall in love with the Renegade Rows?  I do have to admit that I did them along with some clients last week and whew ….. we were all a little bit sore after that!  But – that good kind of sore – not the sore that it hurts to cough!!!  Although I have been there as well.

Are you ready for something new this week?

Vega Sport Nutrition System - Better Doesn't Make Excuses

I am going to introduce you to the ½ Kneeling Kettlebell Press.  I am sure there is some super sexy name for it … but I have NO idea what it is.  What I do know is that this awesome exercise strengthens your core muscles in a major way!  It also helps with stability – as you need to resist rotation during the entire exercise – meaning you need to hold your core absolutely still!  PLUS – it targets the muscles of the shoulders, chest, back, and arms and is great for strengthening the shoulder stabilizers. As if that’s not enough, this exercise also strengthens the glutes.  What else could you ask for beside perhaps a massage when you are done!  (And – if you can figure out how to make that happen – please let me know!)


Ready? Set!  Work those abs!

Note:  Unless you’re already comfortable with bottoms-up exercises, I recommend that you start with a very light kettlebell until you get the hang of it.

  • Start in a half-kneeling stance with your legs hip-width apart.
  • Rack the kettlebell in a bottoms-up position (which means the bell is in the air) on the side where the knee is off the ground.
  • Keep all of your weight over the middle/back of the foot in front of you, keeping your toes down and spread (particularly your big and baby toe).
  • Your spine should be in neutral alignment, and your ribs and pelvis should be level.
  • Take a big inhale deeply through your nose and smile. Brace your core, gently tuck your ribcage down toward your hips, and squeeze your glutes. This will help keep your body in proper alignment and will allow your anterior core to stabilize your pelvis and spine.
  • As you exhale press the kettlebell overhead.
  • Contract your shoulder muscles and extend your elbow to press the kettlebell straight up into an overhead position. Your arm should be vertical with your biceps close to your ear.
  • It is important that when pressing the kettlebell overhead you don’t shrug your shoulder or arch your lower back.
  • Lower the kettlebell to the starting position with control.  Don’t forget to smile!
  • Maintain proper alignment for the duration of the exercise. Aside from the arm that is pressing the kettlebell, your body should remain completely still.
  • Perform 8 – 10 on one side, before switching sides.


Let me know what you think once you try this!  Leave a note in the comments.  And – don’t forget to check back next week when we cover Bird Dog with a Row.


Move your body, put good things in and ENJOY every day!

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