Kettlebell Overhead Pressing Exercise Variations / Principle Four Osteopathy

The kettlebell is probably one of the most versatile exercise tools and one that we will commonly use as part of our exercise rehab and strength and conditioning programs for clients at Principle Four Osteopathy.

In the video below you will see Principle Four Osteopathy Osteopath Heath Williams demonstrating a number of overhead pressing movement variations using the kettlebell.

You will see 3 different hand holds 1. Conventional kettelbell hold (most stable) 2. Waiters press (balancing the bell on the palm) and 3. Bottom up kettlebell hold (most unstable due to gripping the bell upside down and needing to balance the majority of the weight in the bell).

You will also see 2 different starting positions 1. kneeling split stance (narrow split stance that requires balance in the frontal plane – left to right in the lower limb whilst stabilising through the trunk with an asymmetrical load) and 2. standing bilateral stance which requires balance in the sagittal plane – anterior to posterior in the lower limb and trunk whilst pressing an asymmetrical load).

Other split stance variations include a standing split stance squat position with other bilateral stance positions including tall kneeling. One can also perform this exercise using dual kettlebells.

This blog post was written by osteopath Heath Williams of Principle Four Osteopathy. Principle Four Osteopathy has a team of 5 osteopath practitioners and is located at Level 4, 178 Collins St, Melbourne City CBD 3000. Appointments can be made by calling 0396709290 or booking online @