Single-Arm Kettlebell Push Press
Trains the Shoulders.
- Equipment
- Kettlebells
- Mechanic
- Compound
- Force
- Push
- Level
- Intermediate
How to do it
- Clean one kettlebell to the rack position: the bell resting on the back of the forearm, the elbow tucked against the ribs, the wrist straight.
- Stand with your feet about hip-width apart and your free arm out to the side or on your hip for balance.
- Dip by bending the knees a few inches, keeping your torso upright and your heels down.
- Drive straight back up through the legs and let that push travel into the bell.
- As the legs finish, press the bell the rest of the way overhead until the elbow is locked and the bell sits over the shoulder.
- Lower it back to the rack under control, absorbing the landing with a small knee bend, and repeat.
Common mistakes
- Dipping forward instead of down. The torso stays upright through the dip; leaning forward sends the bell out in front and the press has to chase it.
- Pausing between the dip and the drive. The leg drive is what makes this a push press rather than a strict press, and a pause at the bottom throws it away.
- Letting the wrist bend back under the bell. The bell rests on the forearm with the knuckles pointing up, not on a hand folded back at the wrist.
- Leaning away from the working arm at the top. With one bell overhead the body wants to tilt; the finish is a straight line from the bell down through the shoulder, hip and foot.