Every time you walk into a gym, every guy is bench pressing. While the bench press is great, without balance it can lead to significant overdevelopment of the chest and underdevelopment of the back, which, in turn, can cause nagging injuries or pain.
To reduce the risks of this happening, lifters and athletes need to strike a balance. The usual choice? The face pull.
The traditional face pull provides both horizontal and vertical pressing, saving and reconditioning the rear deltoids, the rhomboids, and the external rotators. But there's another option with unique benefits.
The kettlebell forces you to perform concentric and eccentric movements while managing the weight through a controlled pulling motion. It'll give your core a workout while reducing energy leaks through unwanted movements.
If you have trouble performing the normal variation, use a staggered stance (one foot forward), bending the knees slightly for a stable base. Once you get comfortable, try the single-arm version.
Once you master the standing variations, progress to the half-kneeling position.
The kneeling variations promote more core strength, balance, and resist lateral flexion.