Alternating Kettlebell Press

Also called alternating kb press, kettlebell press and double kettlebell alternating press.

Works

Shoulders, plus triceps

Equipment

Kettlebell

Level

Intermediate

Type

Compound, one side at a time

How to do it

Setup. Clean 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.

1. Press one directly overhead by extending through the elbow, turning it so the palm faces forward while holding the other kettlebell stationary .
2. Lower the pressed kettlebell to the starting position and immediately press with your other arm.

Cues

• Bells racked, wrists straight.
• Glutes tight, press one up.
• Rotate the palm forward at lockout.
• Lower to the rack, then switch.

Common mistakes

• Leaning away from the pressing arm.
• Bent wrists in the rack.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

Harder

Easier

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