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Band External Rotation
External rotation against a band with the elbow pinned to your side, the basic rotator cuff exercise. For shoulder pain and throwing athletes.
Kettlebell Bottoms Up Press
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An overhead press with the kettlebell balanced upside down. The unstable bell makes the grip and rotator cuff work hard, so it is a good drill for shoulder stability.
How to do it
Hold the kettlebell bottoms up in front of the shoulder, standing or half kneeling. Grip hard, brace with the ribs down, and press it overhead to lockout in a straight line. Lower slowly back to the start.
Common mistake
Pressing before the bell is balanced, so it tips. Grip harder and own the bottoms up hold first. If the shoulder pinches, go back to a standard press.
Helps with
- Shoulder pain
- Neck and shoulder pain
This video shows the movement. Your dose and progression depend on your plan. Not sure where to start? Take the free ADAPT assessment.
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