Videos
Instructions
- Stand upright with feet shoulder-width apart, holding a kettlebell in one hand at shoulder level.
- Engage your core and brace your glutes for stability.
- Press the kettlebell overhead until your arm is fully extended, keeping your wrist neutral.
- Pause briefly at the top, then lower the kettlebell slowly back to shoulder level.
- Complete all repetitions on one side before switching to the other.
Technical Tips
- Avoid arching your lower back; keep your spine neutral.
- Keep your elbow slightly in front of your body, not flared out.
- Stabilize your body by engaging your core and glutes throughout the movement.
Breathing Tips
- Inhale before pressing.
- Exhale as you push the kettlebell overhead.
- Inhale again as you return to the starting position.
Medical restrictions
- Shoulder impingement or instability
- Rotator cuff injuries
- Lower back pain or herniated discs
- Uncontrolled hypertension
The Kettlebell Single Arm Press is a powerful unilateral strength exercise that targets the shoulder muscles while demanding core stability and overall body coordination. By pressing a kettlebell overhead with one arm, this movement challenges each side independently, helping to correct muscular imbalances and build joint integrity. It is particularly effective for developing deltoid strength and endurance, with added activation of the core, triceps, and upper back muscles to maintain balance and proper form. Ideal for functional training, bodybuilding, and athletic conditioning, the single arm press also improves shoulder mobility and stabilization, making it a versatile addition to any upper body routine. Its unilateral nature forces the body to stabilize against rotational forces, enhancing coordination and control. Whether performed in strict form or integrated into a dynamic sequence, the Kettlebell Single Arm Press is a fundamental overhead pressing movement that builds strength, enhances muscular symmetry, and reinforces proper posture under load.
What muscles does the Kettlebell Single Arm Press work?
The Kettlebell Single Arm Press primarily targets the shoulders, specifically the deltoid muscles, and also engages the triceps, abs, and upper back for stabilization and control.
Is the Kettlebell Single Arm Press good for shoulder strength?
Yes, the Kettlebell Single Arm Press is excellent for building shoulder strength, stability, and mobility due to its overhead pressing movement and unilateral nature.
Can beginners do the Kettlebell Single Arm Press?
Beginners can perform the Kettlebell Single Arm Press with light weights and proper instruction, but it’s recommended to first master bilateral pressing and core stability basics.
Why use a kettlebell instead of a dumbbell for single arm pressing?
Using a kettlebell shifts the center of mass behind the wrist, which increases shoulder stabilization demands and promotes a more vertical pressing path compared to a dumbbell.
How many reps should I do of the Kettlebell Single Arm Press?
For strength, aim for 4–6 reps per side with heavier weights; for endurance or conditioning, 8–12 reps per side with moderate weights is effective.