Strict presses are awesome for your strengthening and toning your shoulders and triceps. When performed correctly, they can increase overhead mobility as well as overhead strength.
Kettlebells Needed: 1 or 2
Weight Recommended: Medium
Pace Recommended: Medium
Directions: Insert your hand(s) through the windows of your kettlebells so the handle crosses your palm at 45 degree angle and the bottom of the handle rests close to your wrist. As you press the kettlebells upward, keep your elbow(s) pointed slightly forward. As the bell(s) pass your face, bring your upper body in alignment under the kettlebell so the weight is stacked over your shoulders, your hips are back and a straight line could be drawn from the soles of your feet to your hips to the bells (when standing, of course). Your shoulders should be packed - don't shrug - try not to use your traps.
Make it easier: use lighter weight
Make it harder: use heavier weight
Make it better: using two kettlebells, alternate up and down simultaneously (2nd modifier in video)