Videos
Instructions
- Stand upright with feet shoulder-width apart.
- Hold a kettlebell in one hand at shoulder level, elbow bent.
- Brace your core and keep your wrist aligned with your forearm.
- Press the kettlebell overhead until your arm is fully extended.
- Lower it back to the starting position in a controlled manner.
- Repeat for reps, then switch sides if working unilaterally.
Technical Tips
- Keep your glutes and core engaged to avoid overextending the lower back.
- Do not allow the kettlebell to drift forward or backward during the press.
- Maintain a vertical forearm during the press for joint alignment.
- Use a neutral grip if shoulder discomfort occurs.
Breathing Tips
- Inhale before pressing.
- Exhale during the upward press phase.
- Inhale again while lowering the kettlebell.
Medical restrictions
- Shoulder impingement or instability
- Lower back pain or hyperlordosis
- Poor overhead mobility
Description
The Kettlebell Overhead Press is a compound upper-body strength movement that emphasizes shoulder development and core stability. Performed from a standing position, it engages the deltoids, triceps, and core muscles, making it a foundational exercise in strength and functional training programs. The unilateral version, where one kettlebell is pressed at a time, enhances coordination and corrects muscular imbalances, while the bilateral version builds raw pressing strength. The shape of the kettlebell promotes a natural arc of movement and challenges stabilizer muscles more than traditional dumbbells or barbells. This exercise is ideal for developing strict shoulder strength and postural control, making it a valuable addition for athletes, lifters, and general fitness practitioners alike. It is also an excellent progression for building overhead mobility, especially when integrated with proper technique and core bracing. Whether used for hypertrophy, stability, or control, the Kettlebell Overhead Press delivers excellent return on investment when performed with proper form.
What muscles does the Kettlebell Overhead Press work?
The Kettlebell Overhead Press primarily targets the shoulders, while also engaging the triceps, abs, and lower back for support and stabilization.
Is the Kettlebell Overhead Press better than the dumbbell version?
The kettlebell version challenges shoulder and core stability more due to the offset load, making it better for improving control and coordination.
Can I do the Kettlebell Overhead Press every day?
It is not recommended to do it daily as the shoulders need recovery time; 2–3 sessions per week is more appropriate for strength gains.
Is the Kettlebell Overhead Press good for beginners?
Yes, with proper instruction and light weight, beginners can use this exercise to build shoulder strength and stability safely.
How do I avoid back pain when doing the Kettlebell Overhead Press?
Engage your core, keep your glutes tight, and avoid leaning back during the press to protect your lower back.