Alternating Kettlebell Press vs Bradford/Rocky Presses

Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so.

Press one directly overhead by extending through the elbow, turning it so the palm faces forward while holding the other kettlebell stationary .

Lower the pressed kettlebell to the starting position and immediately press with your other arm.

Sit on a Military Press Bench with a bar at shoulder level with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down. This is your starting position.

Once you pick up the barbell with the correct grip, lift the bar up over your head by locking your arms.

Now lower the bar down to the back of the head slowly as you inhale.

Lift the bar back up to the starting position as you exhale.

Lower the bar down to the starting position slowly as you inhale. This is one repetition.

Alternate in this manner until you complete the recommended amount of repetitions.