Kettlebell side press

The side press is a combination of a shoulder press with a windmill. This drill delivers good results for your shoulders, lats, abs, obliques, spinal erectors, and hip stability. This was a favorite of old time strongmen, often used in public strength shows. This move, the same as the windmill, is not for look, but for performance. Before going for the big bent press be sure that you master perfectly the shoulder press and the windmill.

Correct execution

1. Start with the bell in a rack, like the shoulder press, but with feet and hips the same starting position as when doing the windmill
2. As you lean your torso down from the hips, press the KB up
3. The end of the exercise is the bottom windmill position

Performance tips

1. Breathe in as you lean down your torso
2. Flare your working arm lat as you go down
3. Keep your eyes on the bell
4. Find the optimal ratio between push and bend
5. As you go down keep the bell above your center of gravity and not above your shoulders

Train this exercise using low reps between 1 and 6. Maintain a slow tempo.