Also known as: kettlebell overhead press, single-arm kettlebell press, kettlebell strict press, kb press, kettlebell shoulder press, single arm kettlebell press, one arm kettlebell overhead press, single arm kettlebell shoulder press, single-arm kb press
What is One-Arm Kettlebell Press?
The One-Arm Kettlebell Press is a standing overhead press performed with one kettlebell at a time. It primarily works the shoulders and triceps while the core stabilizes your torso. This medium-level exercise requires a secure rack position, steady balance, and controlled pressing without leaning back or using your legs.
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How to Do One-Arm Kettlebell Press
- Set the rack: Clean the kettlebell to your shoulder, keeping it against the back of your forearm, wrist straight, fist below your chin, and elbow near your ribs.
- Brace your body: Stand tall with feet about hip-width apart, squeeze your glutes, and tighten your core to keep your torso upright.
- Press overhead: Press the kettlebell straight up, rotating your palm forward as your arm extends. Keep your ribs down and avoid leaning back.
- Lock out safely: Finish with your arm extended overhead and your biceps beside your ear. Keep your shoulder stable and avoid forcing a painful range of motion.
- Lower and switch: Lower the kettlebell under control to the rack position. Complete your repetitions, set the weight down safely, then repeat on the other side.
Description
Clean the kettlebell to the rack position: the kettlebell rests on the back of your forearm, your fist is under your chin, your elbow is tucked to your ribs and your wrist is straight.Stand tall, squeeze your glutes and brace your core. Press the kettlebell straight up, rotating your palm to face forward as the arm extends. Finish with the arm locked out and the biceps next to your ear.
Lower the kettlebell under control back to the rack. Complete all reps, then switch sides. Keep your torso upright, do not lean back and do not use your legs.
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of the One-Arm Kettlebell Press?
It builds shoulder and triceps strength while challenging your core to resist bending or rotating. Because you press one side at a time, it can also help you notice and address differences in control between arms.
What are common One-Arm Kettlebell Press mistakes?
Common mistakes include leaning back, flaring the ribs, bending the wrist, and using the legs to drive the weight. Reduce the load if needed, brace your core, and press smoothly while keeping your torso upright.
How can I progress or modify the One-Arm Kettlebell Press?
Start with a lighter kettlebell or practice the rack position and overhead range without added weight. Build up gradually as you maintain control; for a simpler option, try a seated one-arm dumbbell press.