One Arm Kettlebell Push Press

Exercise Summary
Primary Muscle(s) Shoulders
Secondary Muscle(s) Triceps, QuadsAbdominals
Equipment Kettlebell
Emphasis Compound
Type Push

One Arm Kettlebell Push Press Instructions

  • Stand in a strong, athletic posture:
    • Chest up and shoulders back
    • Knees slightly flexed
    • Core braced with a neutral spine 
  • Grab the kettlebell. Clean it to your shoulder through the extension of your hips, knees, and ankles.
    • You want the KB resting in the front rack position with your elbow up. 
  • To begin, slightly dip your knees and then explode upwards extending your hips, knees, and ankles to push the KB to a stabilized position overhead.
    • Imagine bringing your armpit forward to create a stable shoulder position overhead.
    • At the top, your arm is fully extended overhead. 
  • Lower the weight to the starting position.


  • Keep your core tight for the duration of the exercise, never letting your low back arch excessively.
  • Stabilize the KB overhead by keeping it close to your center-of-gravity.
  • The momentum generated from your lower half accelerates the KB overhead. 
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