Over Head Press (1 arm)

Exercise name: Over Head Press (1 arm)

Exercise description:

• Setup and Clean: Stand in an athletic stance, shoulder-width apart. Clean the kettlebell to the "rack" position—the bell rests on the outside of your forearm, and your elbow is tucked near your ribcage.

• The Rack Position: Ensure the kettlebell handle sits across your palm at a \(45\)-degree angle, with your wrist straight and knuckles pointing toward the ceiling. Keep your thumb near your collarbone.

• Create Tension: Before pressing, lock in your body. Squeeze your glutes (butt muscles) hard, tighten your abs, and keep your legs straight.

• The Press: Drive the kettlebell directly upward, keeping it close to your head. As the hand reaches forehead height, allow your elbow to rotate slightly outward.

• Lockout: Finish with your arm fully extended, the elbow locked, and the kettlebell positioned directly over your shoulder.

• Return: Lower the kettlebell with control back to the starting rack position.

Technique that must be performed to count: The weight must start and end at shoulder height. The lifting arm must fully lock out overhead.

# of repetitions before shooting: ?

Casual division modifier: Lighter weight or Less Reps

Exercise equipment needed: 44 pound KB, dumbbell, weight bag, ammo can.