Kettlebell Push Press

How to do it

Bell in the rack: fist at collarbone, elbow tucked, bell resting on the forearm. Brace the core. Dip at the knees — a short, sharp quarter-squat with your torso staying vertical. Drive the floor away and let that upward leg drive launch the bell overhead. Catch with arm locked out, shoulder pulled down into the socket, eyes forward. Lower under control to the rack for the next rep. All reps on one side, then switch.

Why it's good for runners

The push press lets you move heavier loads overhead than a strict press can — the leg drive does the work the shoulder couldn't do alone. Trains overhead power production: the same shape as the second pull in a snatch, but with a controlled receive position. Heavy single-arm overhead work also fires the obliques and serratus that hold rib cage position when one foot leaves the ground.

Common mistakes

The dip is short and sharp, not a deep squat — if you bend your knees too much, the lift turns into a thruster. Don't press with your arm before the leg drive has launched the bell; the timing is dip → drive → punch through, not press and hope. Keep the bell on its track — straight up next to your face, not arcing out to the side.