single arm kettlebell push press

Welcome to the Single Arm Kettlebell Push Press, an exercise that combines explosive power with effective shoulder training.

In this resource, we'll break down the Single Arm Kettlebell Push Press, detailing the muscles it targets, offering step-by-step instructions for proper execution, exploring the benefits it provides, highlighting common mistakes to avoid, as well as providing recommendations for reps and sets. Whether you're new to this exercise or looking to refine your technique, we have you covered.

Muscles Worked When Performing the Single Arm Kettlebell Push Press

The Single Arm Kettlebell Push Press is a compound exercise that engages multiple muscle groups:

Shoulders (Deltoids): This exercise primarily targets the deltoid muscles, both the front (anterior) and middle (lateral) heads, contributing to well-rounded shoulder development.

Quads: The quads, situated at the front of the thigh, are actively engaged during the quarter squat part of this exercise. They are the primary force used to push the kettlebell overhead.

Hamstrings: The hamstrings, located at the back of the thigh, play a stabilising role during this exercise.

Glutes: The glutes play a crucial role in generating power as you drive the weight upward.

Core Muscles: To maintain stability during the movement, your core muscles, including the abdominals and lower back, play a crucial role here too.

You can use the muscle highlighted image at the top of this page for a visual guide of the muscles worked.

Become an exclusive member and get complete workout plans with video demonstrations of all exercises, plus dedicated online support to help you reach your goals faster. Tell me more >>>

How to Perform the Single Arm Kettlebell Push Press

Perform the Single Arm Kettlebell Push Press by following these simple steps:

1. Equipment: You'll need a kettlebell to perform this exercise. Choose a weight that challenges you but also allows for controlled movements.

2. Start Position: Stand with your feet shoulder-width apart, with the kettlebell held by its handle close to your chest in one hand.

3. Squat Position: Assume a quarter squat position, keeping your chest high and your back straight. Point your buttocks out and engage your core for stability.

4. The Press: Push up from the squat position and at the same time raise the kettlebell over your head as you rotate your arm outwards, extending it overhead until your arm is fully straight.

5. Return to Chest: Bring the kettlebell back down to your chest, making sure it touches your chest before initiating the next quarter squat. This is one rep.

6. Switch Arms: After completing a full set of reps with one arm, switch to the other arm to work both sides evenly.

Other Weight Types You Can Use to Perform This Exercise

You can perform this exercise with a dumbbell too. There is also another variation called a Barbell Push Press, which is essentially the same exercise performed with a barbell.

Benefits of the Single Arm Kettlebell Push Press

Incorporating the Single Arm Kettlebell Push Press into your fitness routine offers various advantages:

Shoulder Development: This exercise contributes to building strong and well-defined shoulders, targeting different parts of the deltoid muscles.

Lower Body Power: By involving leg muscles, the Single Arm Kettlebell Push Press enhances lower body power, making it a powerful compound exercise.

Single Arm Kettlebell Push Press: Common Mistakes to Avoid

To ensure a safe and effective workout, steer clear of these common mistakes when performing the Single Arm Kettlebell Push Press:

Proper Sequence: While it combines two distinct movements, ensure the transition from squat to pressing the kettlebell is fluid and controlled. Avoid rushing through the exercise.

Torso Stability: Maintain proper posture throughout the movement, preventing unnecessary twisting or tilting of the torso.

Form Focus: Pay attention to your form to avoid engaging unintended muscle groups, poor form leads to repetitive strain or acute injuries, so avoid it at all costs.

Reps and Sets

The number of reps and sets you perform depends on your current strength with this exercise.

Beginners: Start with simply mastering the move. Keep in mind that if you’re just starting out, 3 reps is a valid set.

To determine how many reps/sets of the Single Arm Kettlebell Push Press you should start with, you first need to figure out how many reps you can comfortably perform. Then add 2, and perform that number of reps for 3 sets.

For example; let’s say you can perform 4 reps comfortably. Add 2 to make 6 reps. Perform those 6 reps 3 times over, allowing yourself sufficient rest inbetween.

Experienced lifters: You know your body and its abilities better than anyone, use your own judgment.

We recommend that you avoid performing more than 12 reps per set. If you’re comfortably performing 12 reps for up to 6 sets, it’s time to make the exercise more challenging.

How to Make the Single Arm Kettlebell Push Press More Challenging

To make this exercise more challenging, simply add more weight. Another thing you can do is perform the exercise at a much slower pace, increasing your time under tension.

Alternatively, you can progress to a Barbell Push Press, which is the same exercise using much more overall weight.

How to Incorporate the Single Arm Kettlebell Push Press into Your Workouts

The Single Arm Kettlebell Push Press can be integrated into your Shoulder, upper body or Back, Shoulders and Triceps Workout Plan to enhance overall strength and shoulder development.

Because this is a free weight exercise and a compound exercise, you should perform it before any assisted or isolation exercises, but after your Barbell exercises. There is a method to this madness, you can learn more about exercise order here.

Exercises That Work Similar Muscles to the Single Arm Kettlebell Push Press

To create a well-rounded shoulder and upper body training plan, consider including exercises such as Front Raises, Lateral Raises, Military Press, or an Arnold Press. These exercises engage similar muscle groups and provide variety in your workouts, contributing to overall upper body strength, power and definition.

A combination of compound and isolation exercises is recommended for well rounded results.

You can find more Shoulder Exercises at the bottom of this page. Or you can check out our entire exercise database broken down by muscle group here.

Get Complete Workouts

Our exercise database is here to teach you the fundamentals of some key exercises in weightlifting. It is by no means an exhaustive list of exercises and each category is certainly not a workout plan in itself. In order to turn these exercises into a workout plan, you need to know how to combine the right exercises to achieve the best possible results.

Knowing how to put together an efficient and effective workout plan is the cornerstone of achieving your fitness goals. It's the difference between merely working out and truly transforming your body.

That’s why Lipstick Lifters' Members Zone exists. Our goal is to teach you how to build your own workout plans so that you can be gym independent. All of this is possible with our Members Zone portal.

Members Zone annual subscribers have a unique advantage. They don’t need to puzzle over piecing together a workout plan, because we've done the hard work for them. Inside our Members Zone Portal, you'll find full workout plans tailored for women, complete with video demonstrations of each exercise.

Why Choose Members Zone

Members Zone is your one stop shop for weightlifting workout plans, delivered conveniently through our mobile friendly web app.

Here's what you're about to unlock...

Variety: Over 130 individual workout plans to suit a wide range of goals, available for your grab and go convenience.

Targeted muscle building: All plans come with a muscle highlighted image so you know exactly which muscles you’re building. - Simply choose the plan that suits your needs.

Video demonstrations: Form matters, that’s why each exercise in our portal is accompanied by a video demonstration of 3-5 full clean reps. You can watch this through as many times as you need to master the move.

Get started and progress: Plans offer beginner & advanced execution options so you can start with the basics and progress using the same plan.

Learn on the go: Our mobile friendly web portal means you can access plans, and video demonstrations of each exercise, to help you master the correct form, right from the gym floor.

Puts you in control: Our goal is to teach you gym independence, that's why the bulk of our portal is broken down into warm ups, workouts, and finisher plans.

Mix and match these to build a complete workout that fits your own personal preferences and goals.

Pre-built plans: These pre-built plans were put together by our team to demonstrate how the portal works. They are made up of warm ups, workouts, and finishers directly from the portal. Use them to get results, but also notice how the plan comes together. So that next time you can build your own plan from the wide range of options in the main portal!

Workout packs: Do you just want something that tells you exactly what to do and when to do it? These workout packs are ready to go when you are.

Evergreen: For the most part in weightlifting the exercises are the same, it is the execution of the exercises that turns amateurs into pros.

That means that all of our workout plans, featuring 200 different exercises, can be revamped, no end, simply by switching up the exercises and changing the rep/set execution.

All you need to do is get started, everything else comes with experience.

Dedicated online support: We want you to succeed in the world of weightlifting on your own merit. Without the need for an expensive trainer or coach, because few people these days can afford this luxury.

Lipstick Lifters Members Zone is your DIY solution and we are here to support you, for as long as you need, as part of your annual subscription.

Sample our plans for free: Sign up to access a selection of free workout plans to get you started.

Your journey to strength and confidence begins here.

Get in touch: If you have any questions or need guidance, our team at Members@lipsticklifters.com is here to guide you. So don’t hesitate to get in touch.