Videos
Instructions
- Stand upright with feet shoulder-width apart, holding a kettlebell at shoulder height with one arm.
- Slightly bend your knees and prepare for the dip.
- Quickly extend your legs to initiate an upward drive.
- Press the kettlebell overhead in one smooth motion using your arm and leg drive.
- Lock out the elbow at the top, then lower the kettlebell back to shoulder height with control.
- Repeat for desired reps and switch sides.
Technical Tips
- Keep your core tight throughout the movement.
- Avoid excessive arching of the lower back during the press.
- Use leg drive efficiently to assist in the upward movement.
- Keep the kettlebell close to the body during the dip and drive phases.
Breathing Tips
- Inhale as you dip down slightly before the press.
- Exhale forcefully as you drive the kettlebell overhead.
- Inhale again while lowering the kettlebell back to the starting position.
Medical restrictions
- Shoulder impingement or instability
- Lower back pain or spinal disc issues
- Elbow or wrist joint injuries
What muscles do I work with the Kettlebell Single Arm Push Press?
The Kettlebell Single Arm Push Press primarily targets the shoulders and triceps, while also engaging the front deltoid, quadriceps, glutes, and core for stability and power generation.
Is the Kettlebell Single Arm Push Press good for building shoulder strength?
Yes, the Kettlebell Single Arm Push Press is excellent for building shoulder strength and power, especially when performed with proper form and progressive overload.
Can beginners do the Kettlebell Single Arm Push Press?
This exercise is more suitable for intermediate trainees. Beginners should first master strict overhead presses and kettlebell handling before attempting the push press variation.
Should I use one or two kettlebells for the push press?
The single arm version uses one kettlebell to focus on unilateral strength and core stability. Two kettlebells are used in the double push press for bilateral loading.
What’s the difference between a push press and a strict press?
A push press uses leg drive to assist in pressing the kettlebell overhead, allowing for heavier loads, while a strict press relies solely on upper body strength without leg involvement.
The Kettlebell Single Arm Push Press is a dynamic, compound exercise that blends strength and power training. By combining a slight knee dip with a forceful overhead press, this movement effectively develops explosive power and upper body strength while also engaging core stabilization. This unilateral exercise helps correct muscle imbalances and enhances shoulder stability and coordination. The push press is especially valuable for athletes and fitness enthusiasts seeking functional strength gains, as it mimics real-world movement patterns. Suitable for intermediate levels and above, it also offers cardiovascular and metabolic benefits due to the full-body involvement and rapid execution. The kettlebell variant provides an additional challenge due to its offset center of gravity, increasing demands on joint control and proprioception.