Pavel and StrongFirst have revitalized and long emphasized the kettlebell military press as a worthy program focus. Not an isolation lift, the kettlebell military press can build total body strength and a classic physique. The thick handle and offset center of mass of the kettlebell provide a benefit as they help guide the shoulder into a solid overhead lockout position.
Has current research validated the StrongFirst preference for the kettlebell military press?
A couple of studies shed some light on how the kettlebell might provide some advantages to its cousin, the dumbbell military press.
A Błażkiewicz and Hadamus EMG study in 2022 found that at both 6kg and 70% of 1RM load, there was higher activity in 5 of the 6 muscles tested (anterior and posterior deltoid, lower trapezius, serratus anterior, and erector spinae). They related this increase in activity to the different centers of mass of the kettlebell vs. the dumbbell. The seated kettlebell vs. dumbbell press was tested.
The authors also noted that: “…(the) higher upward rotation and posterior tilt than during shoulder flexion, may make it useful as a re-education exercise for patients with scapular dyskinesia.” (Aka, winged scapula)
One study by Dicus et al. found higher anterior deltoid activation in the seated dumbbell military press, but a 90 degrees abducted shoulder position was used vs. the front rack or elbow forward (sagittal plane) starting position of the Błażkiewicz study.
Busch et al. found that the bottom-up kettlebell press elicited greater EMG activity of the serratus anterior than the standard kettlebell and dumbbell military press. The bottom-up kettlebell press is a great specialized variety drill taught by StrongFirst.
So modern research validates the kettlebell military press and the unique offset center of mass of the kettlebell as a benefit in the military press.
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