Kettlebell Tutorial: One Arm Push Press
by Mayachela (Maya) Garcia, IC Kettlebell Team • Jul 13th, 2010 • Category: Kettlebell, Videos+TutorialsThe one arm push press is a foundational movement of kettlebell lifting. Aside from being a building block of good function and athletic mobility, the one arm push press has many attributes that can benefit women of all ages. These include axial loading for spinal health, unilateral resistance for the shoulders and arms, and compound movements that elicit total body coordination.
In addition, one of the best things we can gain from kettlebell lifting (within a high repetition context) are uncanny levels of strength and endurance over time. In this video, I am using an 8kg kettlebell (approximately 18lbs), which is what I used when I first started. Today our team regularly trains with the 20kg (approximately 44lbs) and 24kg (approximately 53lbs) kettlebells. As with any form of resistance exercise, always use a load that is appropriate for your level of experience. For beginners, we recommend a 4kg (approximately 9lbs) to 8kg kettlebell.
Cheers,
Maya
MAYACHELA (MAYA) GARCIA is a mother and co-founder of Ice Chamber, a unique athletic training facility in Albany, CA. Her area of expertise is getting women (especially moms) in top shape utilizing kettlebells, bodyweight movements, weightlifting, and their natural environment... {more»}
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Hi Maya!!!
You’re my kinda girl when it comes to lifting and strength using kettlebells, etc. It’s a perfect way to fully sculpt the body: beginners on up. Love the video and your given approach! You’re a real natural. Seeing the many kettlebells on the floor behind you is cool and inspirational for those looking to try something new. Girls—->Gotta give this a try; it’s definitely a ‘workout’ not to missed and it’s easy to get started. :) All the best.
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Nice Maya! Great explanation, you’re relaxed and easy to follow. You always put the best of incredible strength and beautiful femininity together.
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Maya,
I have seen the kettlebells being used at the gym, but never with any good explanation. Thanks so much for that. Heading to the store to buy one…or 2.
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Catherine, Renee, and Mary, I am delighted to hear your enthusiasm! Kettlebells continue to be the primary tools we use to stay fit. Extended timed sets have really helped us maintain a healthier body weight too because there is a highly aerobic component involved in the sport of kettlebell lifting. I encourage every woman to give it a try–especially the push press!
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Right on. I just got started with a light kettlebell and really enjoy the new challenge. Thanks for the freebie pointers. You guys are awesome!
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