Strict Unilateral Press 
Strength Workout (SWOD) A1. 4 x 8 1 Arm Strict Press A2. 3 x 10 Straight Arm Band Pushdown
I’ve always thought of this as a two-for-one bonus deal kind of thing because it means when I press a kettlebell I am getting a great shoulder stability workout as my rotator cuff has to work overtime to counteract these forces. The alternative to a healthy shoulder joint would be to add in extra work in the form of some rotator cuff work. I am always looking to minimize my time in the gym, so an exercise that gives me the same benefit in less time and with less volume is a blessing.
The groove of the kettlebell press is a little different to that of a dumbbell or barbell press. Because of the need to keep the forearm vertical the upper arm needs to open out a bit to allow this to happen. From the rack position with the arm against the ribs to somewhere with the hand about level with the top of your head your arm needs to be opened out. How far this is will be dependent on how long your arms are. People will little short T-Rex arms will be able to press almost directly straight up, while those with condor-like wingspans will need to have their arms almost at ninety degrees to the body. To find your groove will take time. As the saying goes, “to press a lot you must press a lot.” Workout of the Day (WOD) 12min AMRAP 10 Toes to Bar 10 Plate Ground to Overhead (45/25) 20m Bear Crawl
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