Think about how often you reach up each day to take something off or put something on a shelf. Now think about your last workout—did you do anything that helps to develop your overhead strength?
Sure, you don’t need much strength to put washing in the top of a wardrobe, but it’s easy to lose the strength and mobility needed to comfortably hoist something heavy above your head, making it something that’s worth working on when you exercise.
If you need a routine to develop your overhead strength, try this workout from Hasif Ahmed, a certified personal trainer at Edge Fitness Clubs.
Ahmed has chosen unilateral exercises, which train one arm at a time and also require you to work to maintain your balance. He’s also selected more technically difficult kettlebell exercises in the snatch and clean, so you can develop your kettlebell skill.
Start with a light kettlebell—Ahmed suggests 10lb—and spend time mastering the technique. We’ve included demonstrations and brief form guides below, but for in-depth tutorials, we recommend Girls Gone Strong’s explanation of how to do the kettlebell snatch and how to do the kettlebell clean.
1. Kettlebell snatch
Sets: 3 Reps: 5-7 each side
Why Ahmed recommends this exercise: “This exercise combines lower-body explosive power and overhead strength and stability.
“The assistance from the hips on the swing allows you to use a greater load than with a traditional strict press, while the grip of the kettlebell challenges overhead stability.
“It is a very safe movement when practiced with lighter weights. Start with something like 10lb to familiarise yourself with the form and test the steps before progressing to heavier weights.”
How to do it:
- Begin with the kettlebell in front of you on the floor. Hinge at your hips and grasp the kettlebell by the handle with one hand.
- Swing the kettlebell back between your legs, then push your hips forward and stand up—this action should generate the momentum needed to lift the kettlebell above your head.
- Keeping the kettlebell close to your body throughout, guide the kettlebell from under your hips to the overhead lockout position in one smooth motion. The kettlebell should finish resting on your forearm with your palm facing forward. Your arm should be extended with your wrist, elbow and shoulder in line.
- Pause here for a breath, then reverse the movement.
- Lower the kettlebell back down to the floor with control, then repeat on the other side, alternating sides with each rep.
2. Clean and strict press
Sets: 3 Reps: 5-7 each side
Why Ahmed recommends this exercise: “This is another effective sequence for combining lower-body power with upper-body strength. There is less momentum here than in the previous exercise, and it therefore requires more upper-body strength to perform, as well as core stability.”
- Begin with the kettlebell slightly in front of you on the floor. Hinge at your hips and grasp the kettlebell by the handle with one hand.
- Swing the kettlebell back between your legs, then push your hips forward and stand up—this action should generate the momentum needed to lift the kettlebell to the front rack position.
- In one smooth motion and keeping the kettlebell close to your body throughout, guide the kettlebell from under your hips to the front rack position, with the kettlebell resting on your forearm by your shoulder. When timed correctly, the rotation of your arm should twist the kettlebell around your wrist to avoid it hitting your forearm with any force.
- From the rack position, press the kettlebell straight overhead, finishing with your wrist, elbow and shoulder in a straight line.
- Return to the racked position, then bring the kettlebell back to the floor with control. Repeat on the other side.
Make it easier: Instead of doing a full press, you can end the movement in the front rack position.
3. Half Turkish get-up
Sets: 3 Reps: 5 each side
Why Ahmed recommends this exercise: “This is one of the best upper-body stability exercises due to the large number of planes of movement the shoulder has to travel through, as well as integrating constant core control and total body awareness.”
- Lie on your back holding the kettlebell in your right hand directly above your right shoulder with your right arm extended. Your right knee should be bent and right foot flat on the floor, and left arm resting on the floor extended to the side, palm down.
- Keeping the kettlebell above you and your gaze on the kettlebell throughout, lift your torso off the floor, pressing through your left forearm and hand.
- Push through your right foot to lift your hips and bring your left foot backwards, planting your left knee under your left hip.
- Rise into a half-kneeling position, lifting your left hand off the floor.
- Reverse the movements to the start, moving with control.
- Perform all the reps on one side, then switch sides.
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