VARIATIONS
- Alternating Double Kettlebell PressFront rackAlternatingNeutralShoulders · Kettlebell
- One-Arm Kettlebell Para PressNeutralShoulders · Kettlebell
- One-Arm Kettlebell Push PressShoulders · Kettlebell
- One-Arm Kettlebell Clean and JerkShoulders · Kettlebell
- Dumbbell One-Arm Upright RowShoulders · Side Delts · Dumbbell · Bench
Single-Arm Kettlebell Press
Palm rotates forward slightly at the top of the press.
This unilateral movement builds shoulder strength and stability while challenging core anti-rotation. It corrects muscle imbalances by forcing each side to work independently.
HOW TO DO IT
- Clean the kettlebell to the rack position with palm facing inward.
- Brace your core and keep your ribs down to prevent arching.
- Press the weight straight up until your arm is fully extended.
- Rotate your palm forward slightly at the top of the movement.
- Lower the kettlebell under control back to the rack position.
COMMON MISTAKES
- Leaning away from the weight to cheat the press up.
- Flaring the ribs and hyperextending the lower spine.
- Bending the wrist backward under the load.
TIPS
- Drive through your heels to create a solid base.
- Keep your wrist straight and stacked over your forearm.
- Squeeze your glutes to protect your lower back.
SAFETY
- Avoid pressing if you have acute shoulder impingement pain.
- Do not let the kettlebell drift forward over your face.
DETAILS
- Muscles
- Shoulders
- Equipment
- Kettlebell
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Overhead press
- Arms
- One
- Hand orientation
- Rotating (turns during the rep)
- Body position
- Standing
SIMILAR EXERCISES
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