The Kettlebell Shoulder Press, as performed here by collegiate baseball pitcher Jacob Small @jsmall_10 of Evolve Fitness S&C, can be a tremendously beneficial exercise to help us find our optimal shoulder pressing technique. This is extremely helpful for a pitcher like Jacob to help him maximize the efficiency of his throwing mechanics.
What is emphasized here in the freeze-frame is the positioning of Jacob’s elbow relative to his body. A common technique cue used for pressing exercises such as a shoulder press is to tuck the elbow, which is true, we do not want our elbow completely perpendicular to the rest of our body. However, if we try and tuck our elbow too close to our body then this can also can problems, specifically excessive strain on our shoulder and our elbow. What we want is about a 45-degree angle, which is achieved through implementing proper posture and driving our elbow forward, which should automatically result in this 45-degree angle as shown in this video by Jacob.
Just like with the Bottoms Up Kettlebell Bench Press, this specific movement is a great self-teacher for the athlete because it requires close to perfect form in order for the bell of the kettlebell to stay upright. This same exercise can be performed with a dumbbell or barbell, there is just more room for error in our technique.
It is also important to point out that even though this movement is a simple single arm overhead press, Jacob does a tremendous job of utilizing his entire body to execute the movement. Specifically, he starts by activating his feet, keeping a proud chest, tight abs, neutral head position, grabs the kettlebell as hard as possible, pauses at the bottom of each repetition to limit the stress on his joints and maximize the use of her muscles, and actively drives his elbow forward during the eccentric phase of the movement.