Shoulders Exercise · Kettlebell

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Kettlebell One Arm Push Press

Adding leg drive to the press lets you move more weight overhead than a strict press would allow, which makes it useful for building overhead strength once shoulder pressing alone stalls out. The dip-drive has to happen fast and end before the arm takes over, or you're just doing a slow strict press with extra steps. It's a natural bridge exercise between strength and power work.

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Category

Shoulders

Equipment

Kettlebell

Target

Delts

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Kettlebell One Arm Push Press

1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder level.
2. Bend your knees slightly and brace your core.
3. Press the kettlebell overhead by extending your arm and fully straightening your legs.
4. Lower the kettlebell back to the starting position by bending your knees and returning the weight to your shoulder.
5. Repeat for the desired number of repetitions, then switch sides.

Technique & Form Tips

Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.

Common Mistakes to Avoid

• Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
• Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
• Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.

How to Breathe During This Exercise

Breathe steadily throughout the movement.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Kettlebell One Arm Push Press mainly targets your Delts, with your Triceps helping support the movement, along with your Core.

More Shoulders Exercises

Band Front Lateral Raise Band · Delts Band Front Raise Band · Delts Band Reverse Fly Band · Delts Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band · Delts Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell · Delts

FAQ

What muscles does the Kettlebell One Arm Push Press work?

The Kettlebell One Arm Push Press mainly works your delts. It also helps strengthen your triceps and core. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Kettlebell One Arm Push Press?

You do the Kettlebell One Arm Push Press with a kettlebell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Kettlebell One Arm Push Press?

One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Kettlebell One Arm Push Press?

Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.