Kettlebell Sots Press

5 Phases

1. Preparatory

2. Position

3. Explode

4. Control

  5. Recovery 

                              EXPERT VIDEO                            

 NOVICE VIDEO

 1. Preparatory Phase

Standing in anatomical position, pronate the hand you will be using to pick up the kettlebell.  Unlock the knees using a slight flexion, have the arm reach downward into a full elbow extension; try not to lock the elbow. Flex and snap the hips forward using a posterior pelvic tilt thrust. The back should be erect, tighten the abdomen, and stand up. Simultaneously flex the elbow to approximately 120 degrees and extend the wrist causing the kettlebell to flip over, so the palm is facing outward. Keep in mind the cue for this last movement, at the same time snap the elbow and wrist.  

                                                          EXPERT

                                                               

                                                         NOVICE

                                                               

Cues: Simutaneously snap the elbows and the wrist

2. Position Phase

Squat down, keep your eyes fixated to the sky and drive the butt to the ground. Shift your weight through your heels, keep your back and abdomen tight and erect. Eyes to the sky, weight to your heels.

                                                       EXPERT

NOVICE

Cues: Eyes to the sky and weight to your heels.

                                  

 3. Explode Phase

Externally rotate the shoulder, extend the elbow up, and abduct the shoulder to approximately 180 degrees. Exhale as you press up keeping the core engaged. The agonist muscle in this movement is the deltoids. Very important things to remember when doing this exercise is exhale press and squeeze/engage the core.   

                                                         EXPERT

     

                                               NOVICE

Cues: Exhale press and squeeze/engage the core. 

4. Control Phase

Inhale as you lower the shoulder back down. Flex the elbow and internally rotate the shoulder, flexing the elbow approximately 120 degrees as the wrist is still extended. When doing this movement you must remember to bring your elbow back to the flexed position and the wrist to the extended position. as the shoulder is flexed to roughly 90 degrees. A good way to remember is down and close to the shoulder with the kettlebell.   

                                                          EXPERT

                                                           NOVICE

Cues: Down and close to the shoulder

5. Recovery Phase

Bring the arm down in a relaxed position in front of the body as you stand up from the squat. Squat down to place the kettlebell on the ground. Return to the Preparatory Phase by pushing through the legs and straightening out your back to an erect position while keeping the core tight. As you stand up your back and core should work together. Extend up/belly button through the back.

                                                EXPERT

                                               NOVICE

Cues: Extend up/belly button through the back.