Single-Arm Kettlebell Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Kettlebell
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Single-Arm Kettlebell Press is a powerful overhead pressing exercise that primarily targets the shoulders while also engaging the triceps as secondary movers. Performed by lifting a kettlebell from the rack position at shoulder level to a full overhead lockout, this unilateral movement not only builds upper body strength but also challenges core stability, balance, and coordination. Holding the kettlebell in one hand forces the body to resist rotation, making it an effective choice for developing shoulder control and postural alignment. It's especially useful for improving strength imbalances between sides and enhancing total-body tension through active engagement of the glutes and core throughout the lift.
How to Perform
Step 1: Begin by gripping the kettlebell with both hands and bringing it up to shoulder height on one side. Shift the weight into one hand, holding the kettlebell so that the handle runs diagonally across your palm, between your thumb and the last two fingers. Alternatively, you can clean the kettlebell from the floor or knee level to get into this starting position.
Step 2: Stand tall with your posture aligned. Tuck your pelvis slightly to ensure it remains parallel to the floor, and engage your core by drawing your ribs down. Tighten your glutes to maintain stability and balance. Keep your neck neutral and your gaze forward, with your shoulders pulled back and down—imagine a proud chest. As you stand, actively press your feet into the floor, without letting them shift, creating tension in your legs and feet. This should cause the arches in your feet to lift, which will enhance overall stability.
Step 3: Position your elbow close to your body so your forearm remains vertical, with the kettlebell in front of your chest. Your wrist should stay in line with your forearm, facing inward toward your body's center. This position is known as the "rack position" and serves as the starting point for each repetition. For better balance, you can extend your opposite arm out to your side.
Step 4: Press the kettlebell upward with control, keeping your shoulder drawn back and down throughout the movement. As you press, your elbow will move away from your body, and your arm will follow an upward arc. Allow your wrist to rotate as you extend your arm fully, turning your palm forward at the top. To lower the kettlebell, reverse the motion while actively pulling it down, engaging your lats for a controlled descent.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your movements slow and controlled, especially when lowering the kettlebell. This ensures you're maximizing tension in the muscles and reduces the risk of injury.
Pay attention to maintaining a stable base by actively engaging the legs, as this supports the entire lifting process and helps you stay balanced.
If you find the kettlebell difficult to stabilize at first, consider practicing with a lighter weight until your form improves.
How Not to Perform
Don’t use poor posture or an arched lower back.
Don’t allow your shoulder to rise up toward your ear.
Don’t let your elbow flare out excessively.
Don’t use momentum to press the kettlebell.
Don’t allow your wrist to collapse or bend.
Don’t overreach or press too far behind your head.
Don’t neglect your lower body stability.
Don’t rush through the movement.
Don’t neglect breathing control.
Don’t use too much weight before mastering the form.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
