One-Arm Kettlebell Push Press

Also known as: Kettlebell Push Press, Single-Arm Kettlebell Push Press

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Body Part: Shoulders

Description

Drive a kettlebell overhead from the rack position using a short knee dip and leg extension. Finish with one arm straight overhead, then lower the bell back to the shoulder. The push press links leg power to the pressing arm while the trunk keeps the body stable against a one-sided load.

How to Perform

Stand tall with your feet about shoulder-width apart. Hold a kettlebell in one hand in the rack position, with the bell resting against the outside of your forearm near your shoulder and your elbow close to your ribs.
Brace your stomach, keep your chest up, and keep your wrist straight. Your free arm can extend slightly to the side for balance.
Bend your knees and hips slightly into a short, controlled dip. Keep your heels on the floor and avoid leaning forward or letting the kettlebell drift away from your body.
Drive forcefully through your feet to stand up. Use the leg drive to start the kettlebell moving upward.
As the kettlebell rises, press it overhead until your arm is straight. Finish with the kettlebell stacked over your shoulder, hip, and foot, with your biceps close to your ear.
Lower the kettlebell under control back to the rack position, keeping your elbow close to your body.
Complete all repetitions on one side, then switch hands and repeat on the other side.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Let the free arm extend to the side for balance.
Stand with your feet about hip width apart and brace your abdomen before each rep to keep your torso stable.
Keep the kettlebell close to your body during the press and avoid swinging it out in front of you.
Lower the kettlebell under control back to the rack position, absorbing the weight with a slight bend in the knees if needed.
Exhale as you press overhead, then inhale as you return the kettlebell to the rack position.

Common Mistakes

Dipping by bending forward at the hips instead of bending evenly through the knees and hips.
Letting the knees collapse inward during the dip or drive.
Using too deep a dip, which turns the movement into a slow squat and press.
Pressing with the arm before finishing the leg drive.
Leaning sideways or arching the lower back to get the kettlebell overhead.
Failing to fully lock out the elbow overhead.
Allowing the wrist to bend back excessively instead of keeping the kettlebell balanced over the forearm.