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Exercise 0540 · REF osdXT3K

Kettlebell One Arm Push Press exercise animation

Kettlebell One Arm Push Press

Category
Shoulders
Equipment
Kettlebell
Target
Delts

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.

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 engage your core.
  3. Press the kettlebell overhead by extending your arm and fully extending your legs.
  4. Lower the kettlebell back to the starting position by bending your knees and bringing the kettlebell back to your shoulder.
  5. Repeat for the desired number of repetitions, then switch sides.

Muscles Worked

The Kettlebell One Arm Push Press primarily targets the Delts, with Triceps as the primary synergist muscle group, along with the Core.

More Shoulders Exercises

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

More Delts Exercises

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

Equipment Alternatives

Don't have kettlebell? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts

FAQ

What muscles does the Kettlebell One Arm Push Press work?
The Kettlebell One Arm Push Press primarily targets the delts, with the triceps and core assisting.
What equipment do I need for the Kettlebell One Arm Push Press?
The Kettlebell One Arm Push Press is done with a kettlebell.
What's a good alternative to the Kettlebell One Arm Push Press?
If you don't have access to a kettlebell, the Left Hook. Boxing targets the same delts using body weight instead.