single arm kettlebell push press

shoulder exercises

The single arm kettlebell push press is a shoulder exercise which is given more explosive power by recruiting the muscles in your lower body.

It is pretty much a combination of a barbell push press and an Arnold press – using a kettlebell. That’s a lot, let’s explain…

How to perform the single arm kettlebell push press

Using a kettlebell or dumbbell, stand with your feet shoulder width apart and the weight held close to your chest.

Assume usual squat position, point your bum out and keep your chest high. Hold the weight in one hand close to your chest.

Quarter squat down and as you come up raise the weight and rotate your arm outwards up over your head until your arm is fully extended.

Bring the weight back down through the same controlled movement. Then squat down again repeating the exercise. Switch arms once a full set is complete.

Go for reps.

Single arm kettlebell push press: Common mistakes to avoid

Tip! These are two separate moves but it should be a fluid movement, make sure you squat and then ‘press’ the weight. When you are all the way up, bring the kettlebell over your head as high as possible and back down to your chest before going into the next squat.

Avoid twisting or tilting your torso in any direction. Maintain good posture throughout the exercise.

As always; sloppy form on any exercise is not recommended. If you are performing your Arnold press with incorrect form, it is likely that you will poorly engage the intended muscle groups. Poor muscle engagement will hinder your gains at best and result in injury at worst.

When performing the exercise; always keep the muscle you intend to work in mind. This is the ideal way to ensure best results. Use the illustration above as a guide.

Reps and sets

The single arm kettlebell push press should be worked into your overall bigger picture. How many reps and sets you perform with each exercise depends entirely on where you are physically and your desired outcomes.

Beginners should keep it simple; 3-4 sets of 8-12 reps is an ideal starting point. For the purpose of laying a solid foundation to build upon; don’t over complicate things. The most important thing is to get started, the rest will come with experience.

On the other hand, more advanced lifters should consider their current strength and goals.