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Kettlebell Low Trap Press

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Exercise Profile

Primary muscles:

Shoulders

Secondary muscles:

Upper Back

Equipment:

Kettlebell

Difficulty:

Intermediate

Kettlebell Low Trap Press Overview

The kettlebell low trap press is a shoulder-focused workout that effectively engages the shoulder muscles.

By holding the kettlebell at shoulder height, the exercise targets the deltoids, specifically the anterior and lateral heads.

The kettlebell’s weight adds resistance, requiring the shoulders to work harder to stabilize and press the weight overhead.

While the low trap press may engage other muscles to a lesser extent, its primary focus is on the shoulders.

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Kettlebell Low Trap Press Instructions

  1. Stand with your feet shoulder-width apart, holding a kettlebell in your right hand, palm facing inward.
  2. Engage your core and keep your back straight as you slightly bend your knees.
  3. Begin by lifting your right elbow out to the side, keeping it at shoulder height.
  4. Simultaneously, press the kettlebell up and away from your body, extending your arm fully.
  5. Pause briefly at the top of the movement, feeling the contraction in your right shoulder and upper back.
  6. Slowly lower the kettlebell back down to the starting position, maintaining control throughout the descent.
  7. Repeat the movement for the desired number of repetitions, then switch sides and perform the exercise with your left hand.

Kettlebell Low Trap Press Tips

  1. Focus on maintaining a strong and stable core throughout the entire movement. Engage your abdominal muscles by drawing your navel in towards your spine, creating a solid foundation for your upper body.
  2. As you press the kettlebell overhead, imagine actively pushing the weight away from you, engaging your shoulders and upper back muscles. Visualize your shoulder blades coming together and down towards your spine, maximizing the activation of your low traps.
  3. Keep your shoulders relaxed and away from your ears. Avoid shrugging or tensing up your neck muscles. Imagine a gentle, downward pull on your shoulders, creating space between your ears and shoulders.
  4. Maintain a neutral spine position throughout the exercise. Avoid excessive arching or rounding of your back. Imagine a straight line from the top of your head to your tailbone, with a slight natural curve in your lower back.
  5. Control the movement both on the way up and on the way down. Avoid using momentum to swing the kettlebell. Focus on a slow and controlled press, emphasizing the engagement of your shoulders and maintaining proper form.

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