The overhead position is not for everyone. If you can keep your elbow straight and your shoulder down out of your ear so you are not shrugging then you should be good here. This is a challenging progression. Use a medium weight. A weight that is challenging but one that allows you to make excellent reps. To hold a bell in this position requires excellent shoulder mobility and stability, along with great thoracic mobility. If you can do this movement with good technique you will have all of the mobility and strength you need to get in a great position at the top of your backswing.
For the Overhead Split Squat pay attention to three things:
*keep your up-arm straight with your shoulder down out of your ear.
*keep your pelvis level, so you are not arching your back.
*keep your hips, knees, and toes lined up as if you are stepping back on railroad tracks.
Split Squat Kettlebell Overhead 2-4 sets of 8 each side
*Clean a kettlebell to the rack position.
*Press (or push-press) the kettlebell overhead.
*Keep your elbow straight, with your fist above your shoulder.
*Keep your right shoulder down out of your ear so you are not shrugging.
*Keep your right elbow straight (up arm). I think I said that twice, weird.
*Step backward 18” -24” with your right foot, this is known as split stance. You will start and finish each rep in this split stance position.
*Maintain a vertical spine so you are not folding in half from the waist.
*Keep your pelvis level so you are not arching or tucking your lower back/pelvis.
*Remember to keep your knees, toes, and hips lined up straight ahead. Think of being on railroad tracks.
*Squeeze your glute on the back leg, you might even get a stretch in your front of that thigh and hip as you lower yourself to the ground.
*Drop your right knee down to the ground while maintaining an upright torso.
*Press through both feet and return to standing in a split stance with both knees straight.
*Repeat for the prescribed sets and reps.
