Steve Cotter

“Single press. The single press is a total upper-body movement that is the beginning progression for more advanced overhead exercises. It teaches proper alignment in the overhead position while simultaneously conditioning the arms, shoulders, and back, and it is the foundational lift for vertical pushing or pressing movements. To perform this exercise, clean a single kettlebell to your chest into the rack position (see figure 7.19a). This is the start position for the press. Before pressing up, compress your rib cage on the side of the pressing arm. As you recoil to the downward compression, press the kettlebell directly up until your elbow is completely extended in the lockout position (see figure 7.19b). In this overhead position, the optimal position of the hand and shoulder is such that your thumb is pointing directly back. A slight rotation of the palm is acceptable, but avoid overrotating so that you have the most efficient path, which is a straight line. Any additional rotation or deviation from the straight line is wasted effort and nonoptimal alignment. To lower the kettlebell, move your body back slightly so that the kettlebell can fall directly down the centerline and all the way to the hip (see figure 7.19c) and back to the rack position to complete the lift (see figure 7.19d). The drop from the overhead lockout position back to rack position should be a smooth, relaxed movement. Imagine you are being supported from a string and a puppeteer is lifting your arm and kettlebell. When the string is cut, the kettlebell just free-falls back to the rack position. With practice you will be able to absorb the force from the drop so that the kettlebell smoothly slides into place. When performing this exercise, use anatomical breathing with four breathing cycles. Starting from the rack position, inhale deeply before the initial compression, and then exhale as you drop or flex your thoracic spine. Inhale as you bump with the rib cage, and exhale as you lock out. Take one full breath cycle while in lockout and add more recovery breaths if needed. Inhale as you begin to drop the kettlebell, and exhale as it lands back in the rack position.”
― Steve Cotter, Kettlebell Training

“Halo. The halo is a phenomenal exercise for shoulder and cervical mobility. Many people love the way it makes the shoulders feel and incorporate it in their warm-up and for rehabilitation and prehabilitation purposes. To perform this exercise, hold a light kettlebell by the horns, or sides of the handle, in front of your face using both hands (see figure 7.6a). Circle over and across the top of the head and continue the circle all the way around (see figure 7.6, b and c). The kettlebell drops lower as it comes behind you and rises again as it moves back up in front. Breathe normally throughout the exercise. Work in both directions. KEY PRINCIPLES As the name suggests, keep the path of the kettlebell comparable to a halo around the top of your forehead. Relax the elbows and allow them to articulate freely. Ensure the kettlebell is close to the head, but use caution to avoid accidental contact with the upper extremities.”
― Steve Cotter, Kettlebell Training