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Kettlebell Press
PushCompoundKettlebellIntermediate
Muscles worked
Front
Back
ShouldersTriceps
Instructions
- 1Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so.
- 2Press one directly overhead by extending through the elbow, turning it so the palm faces forward while holding the other kettlebell stationary .
- 3Lower the pressed kettlebell to the starting position and immediately press with your other arm.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Kettlebell Press
The kettlebell press takes advantage of the kettlebell's unique shape, whose offset center of gravity demands more stabilization than a classic dumbbell for the same vertical pressing motion. Cleaned then pressed overhead, it's an excellent exercise for building shoulder strength, stability and coordination in one complete functional movement.
check_circleBenefits
- check_circleDemands more stabilization due to the kettlebell's center of gravity
- check_circleBuilds strength and coordination in one movement
- check_circleGood functional exercise for pressing power
lightbulbExecution tips
- lightbulbClean the kettlebell cleanly before pressing
- lightbulbKeep the wrist straight and the elbow under the load
- lightbulbBrace the abs to stabilize the torso
warningCommon mistakes
- warningExcessively arching the back to help the press
- warningBroken wrist that destabilizes the kettlebell
- warningNeglecting the clean phase before pressing
helpFrequently asked questions
Should I master the clean before this exercise?expand_more
Yes, good clean technique is essential to properly position the kettlebell before pressing safely.
Can this be done with two hands at once?expand_more
Yes, with two kettlebells, pressing alternately or simultaneously depending on level.
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