17 Feb Bottoms Up Kettlebell Presses For Powerlifting | Just A Moment With The Coach
Bench pressing can be tough on shoulders and many powerlifters develop some cranky shoulders because of it. There aren’t many shoulder care and “pre-hab” exercises that I teach but this is one of them.
Powerlifters obviously have very strong chest, shoulders, and upper-backs from all the heavy bench-press required in the sport. But as with any athlete who performs repetitive movements with high forces, dominant muscle groups act on joints and can change posture and movement.
Stabilizer muscles sometimes need to be stimulated to promote proper function of the shoulder. This probably happens less often with trained lifters than many will claim it does but the stronger and bigger someone gets the more likely these weak links will hold them back. But the popular techniques and drills are largely ineffective for lifters with such great levels of strength and high amounts of muscle. Even if these stabilizing or non-synergistic muscle groups are weak or dysfunctional or whatever you want to call them, they’re not THAT weak. If a 60 kilo/132 lb female powerlifter can bench press 140 kilos/308 lbs, doing a banded rotation with a skinny rubber band will not prevent a great enough stimulus to cause adaptation of the rotator cuff muscles or whatever other muscle group. Loading the musculature with a kettlebell in such a challenging/unstable way as in the case of these presses, will however possibly provide a sufficient stress. These can also be progressively loaded heavier in a practical manner as these small stabilizing muscles get stronger.
The instability that is created by holding the bell and pressing it this way makes the rotator cuff work to center the humeral head in the glenoid fossa, which is it’s functional job. It increases scapular stability in a way that is very helpful to powerlifters.
Give it a try.