Kettlebell Seated Single-Arm Military-Press

1. Begin by sitting on a bench with a back support, with your back flat against the pad. Place your feet flat on the ground for stability.

2. Grab a kettlebell with one hand and clean it to your shoulder, so your palm faces forward and the kettlebell rests on the back of your forearm.

3. Brace your core and make sure your wrist is straight.

4. Press the kettlebell overhead, extending your arm fully without leaning to the side or twisting your body. Keep your elbow under the wrist throughout the motion.

5. Once your arm is fully extended and the kettlebell is above your head, pause briefly at the top.

6. Lower the kettlebell back down to the starting position at your shoulder, controlling the movement.

7. Make sure to complete the desired number of repetitions with one arm before switching to the other arm.

8. Maintain your posture with a straight back and engaged core throughout the exercise.

Remember to choose a kettlebell weight that allows you to perform the exercise with good form. It is important to warm up your shoulder joints before performing overhead presses to avoid injury.

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