Single Arm Kettlebell Bench Press

1. To sit back up, use your free hand to support the kettlebell as you sit back up.

2. Use your free hand to spot yourself if you get stuck during the movement.

3. Maintain more tension through the pecs by not locking out the elbows entirely.

4. Squeeze the kettlebell handle as tight as possible to improve a phenomenon known as “irradiation” which promotes greater shoulder stability.

5. Ensure you maintain some tension in your abs and don’t allow your lower back to arch excessively.


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