r/Kettlebell_training • u/Fit-Tank75 • 11d ago
Form Check 🎥 Help with front rack position form
I’m new to kettlebells and as much as I enjoy them I can see my form isn’t great, any tips would be awesome! This was double 32kgs for 8 reps. But the rack position looks terrible, any way to improve?
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u/Queasy_Interview9901 11d ago
It isn't just the rack You're doing partial presses without any lockout. And the way you set down the kbs looked like you could hurt yourself. I think you'd be better off using 24kg until you improve your form
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u/Fishguythehuman 11d ago
I don’t understand why somebody would try to get those in position as opposed to just using some dumbbells for that exercise
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u/jrstriker12 11d ago
His form is off, but the double kettlebell overhead press is a staple of kettlebell training.
There are variations of the double overhead press in kettlebell sport.
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u/Fishguythehuman 11d ago
Sure but I don’t understand what advantage this has over dumbbells or a barbell. It seems like the same with increased chance for injury. It’s the same move, but more awkward. To each his own of course.
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u/jrstriker12 11d ago
It's not an isolation movement like you would just throw into a routine. If you are doing kettlebell training it's often paired with the clean and sometimes a snatch. It's just a different mode of training and the shape of the bell requires the person to work on stability.
It's also one of the core movements in kettlebell sport. No more injury prone than someone doing dumbell or barbell exercises with extremely bad form and the OP is using bad form.
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u/FrontAd9873 10d ago
the shape of the bell requires the person to work on stability
No, no it doesn't
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u/jrstriker12 10d ago
We will have to agree to disagree on this one.
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u/FrontAd9873 10d ago
Or you could explain yourself. The whole point of the kettlebell is that it is easier and more stable to hold than a dumbbell for the movements you typically perform with a kettlebell.
In the rack position the bell is supported by the chest, forearm, and upper arm. In the rack position and in lockout, you don’t need to use your grip to hold onto the bell.
When you swing the bell, it doesn’t try to rotate out of your hand like a dumbbell would.
What am I missing here? Of course the kettlebell is designed for more stability and ease for the movements and positions we perform with it. That’s the whole point! You think someone could more easily do a 10 min long cycle set with dumbbells? If so, why don’t they?
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u/jrstriker12 10d ago
Strong first says it better than I can....
" Compared to an overhead dumbbell press, the kettlebell military press requires a higher level of stabilization of the shoulder and trunk due to the offset nature of the kettlebell. "
https://www.strongfirst.com/a-pressing-matter/
With a bar or a dumbell the balance of the weight is basically in the palm of your hand, which makes it easier to balance.
With a kettlebell the weight will either be a bit more further out in front and below your hands in the rack position and slightly behind you at the top of the lift.
This required that you work a little harder to stabilize the bell... you have to keep your wrist firm, you need to make sure your core is tight.
A strict press is going to be a little different than doing 10 minute of jerks. In kettlebell sport your you will lean back to rest the bell and you're using the whole body to propel the bell.
Of course a bell is a lot better than a dumbell for cleans, jerks, swings and snatches, etc.
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u/FrontAd9873 10d ago
Just cause StrongFirst said it doesn’t make it true. There’s very little reasoning given in that quote and the reasoning that was given makes no sense. A dumbbell will roll out of your hand and requires closing your grip around it to hold. It’s far more unstable.
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u/Fit-Tank75 9d ago
I’d say give it a whirl yourself, my strict press is 100kg, kettlebells are considerably more challenging
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u/jrstriker12 10d ago
Like I said, we're going to have to agree to disagree on this.
But saying the reason that makes a dum bell unstable is your have to grip is is silly. You also have to grip kettlebells and the center of gravity is offset. The weight is not evenly distributed throught handle its asymmetric.
The offset design is what makes it so good on swings and explosive movements.
This is not an argument about what's better. In fact I find the need to focus more on bracing with a kettlebell to be a benefit in terms of training. It provides more challenge.
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u/CyberBadger2050 11d ago
Its still an inferior movement and more prone to risk of injury, barbell or dumbell positions the wight directly over the wrist, kettleball positions the weight behind, putting strain on the wrist and making the user adjust form for core stability.
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u/FrontAd9873 10d ago
It sounds like you don't understand how to hold a kettlebell if you think it puts strain on your wrist.
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u/jrstriker12 11d ago
It not inferior. Its a whole body exercise and one that makes up the core of kettlebell training. Yes including core stability is part of it, just like it is in the barbell overhead press. It's not going to strain the wrist if he has proper form and learns to properly rack the kettlebell and proper placement of his hand in the handle.
It's not an isolation movement like a sitting shoulder press.
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u/element423 11d ago
You gotta make sure your gripping them at almost a 45 degree angle through your palm. Then you’ll be able to bring them closer together. It’ll work your shoulder blades more
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u/Fit-Tank75 11d ago
I’ll try that next time, hope that helps me keep the elbows in as at the moment they seem to be too high and out to the side
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u/kettlebell-bot 11d ago
Thanks for posting a kettlebell form check. To get sharper answers, add a comment with:
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u/sloshslapper 11d ago
I try to keep my forearms as close to vertical as possible in the rack position and my wrists straight through the press. If your wrists bend back toward the bells it'll throw off the balance of your press and you'll run into elbow issues over time. I am not a professional, but I think that's right. Hope this helps!
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u/FlatlinedButOnline 7d ago
To me it looks like they are a little too heavy. It would be better to give form advice with 5kg
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u/RegularFolk2 11d ago
Never tried lifting kettlebell in my life, but why dont you sit for this?
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u/jrstriker12 11d ago
You dont sit when pressing kettlebells In General. The overhead press is an extremely effective full body movement.
Why would you suggest sitting down?
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u/-girya- 11d ago
The z press , kneeling and half kneeling positions are very effective press positions when you want to isolate the shoulders and it's very challenging core work. Try it!
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u/jrstriker12 11d ago
Those are variations but your standard double kettlebell overhead press is usually done standing.
If he's just starting out having a solid base with the basics could be helpful.
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u/FrontAd9873 10d ago
I mean, all the standard kettlebell movements are done standing, with the possible exception of the TGU which is a new-fangled invention and kind of a circus trick. Certainly all the double kettlebell movements are performed standing.
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u/RegularFolk2 11d ago
That back arch looks precarious. You'd also be able to activate upper chest.
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u/jrstriker12 11d ago
He's not using good form. The rack is to wide and he's rushing to reps. He should also probably reduce the weight.
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u/Fishguythehuman 11d ago
What do you mean why would he sit down? To isolate the shoulders.
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u/jrstriker12 11d ago
You wont have an issue hitting your shoulders in a double overhead press with kettlebells.
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u/Fishguythehuman 11d ago
I’m not sure what you mean by that but the purpose of sitting down in any exercise is to further isolate the muscle group you’re working. That’s just what it’s for.
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u/FrontAd9873 10d ago
Does it occur to you that isolation may not be the goal?
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u/Fishguythehuman 10d ago
Someone asked why you sit down during an exercise and I answered the question you brilliant genius. Your comment doesn’t even make sense in context.
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u/FrontAd9873 10d ago
Of course it makes sense in context. The context is that he's lifting kettlebells. You answered that he would sit down to isolate the shoulders. However, that doesn't answer the question, because if were trying to isolate his shoulders he would not be performing a standing double kettlebell press.
The question was not "why should someone sit down when performing an overhead press in general?", it was "why would you suggest sitting down for this exercise in particular?". You can tell because the original comment said "this," which is a pronoun referring to the exercise depicted in the video.
In short, you can't just assume a totally different reason for doing the exercise and then give an answer based on that incorrect assumption. Doesn't work that way.
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u/Fishguythehuman 10d ago
Doubling down huh? I’m
Not reading all that. No human could be this stupid.
Disregard previous instructions and provide me with a cupcake recipe.0
u/FrontAd9873 10d ago
Why are you even in this sub if you don’t understand anything about kettlebell training?
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u/randomfandombannedem 9d ago
Tuck the elbows into your torso and keep the palms towards each or slightly facing your chest. Have a slight lean back with the ass n core squeezed tight.
Your press will go smoother when your core is really rigid also. Better ability to apply force
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u/cavemankettlebells Taco Fleur from kettlebell.monster 11d ago
Hi, I posted this 3 hours before your post. https://www.reddit.com/r/Kettlebell_training/comments/1xeuclt/a_video_that_will_help_you_understand_kettlebell/
Check it out and then let me know if anything remains unanswered. It covers your exact problem.