Single-Arm Kettlebell Para Press

How to do it

1. Clean one kettlebell to the rack position and stand tall.
2. Set your feet hip-width apart and brace your stomach hard.
3. Press the bell overhead slowly — deliberately slower than an ordinary press.
4. Keep every other part of the body still while the arm travels.
5. Finish with the arm straight and the bell settled over the shoulder.
6. Lower just as slowly, then finish the side before swapping.

Common mistakes

• Pressing at normal speed. The slow tempo is the whole exercise — it removes any momentum and makes the shoulder hold the bell through every inch.
• Letting the trunk drift to compensate. Slow pressing gives the body a long time to find a lean, and holding still is most of the difficulty.
• Using your normal press weight. A slow press with no momentum is a much smaller load than a brisk one.
• Letting the wrist bend back. Straight wrist with the bell on the forearm, held for the whole of a longer repetition.

Muscles worked

Primary

• Shoulders

Secondary

• Triceps