One-Arm Kettlebell Para Press

Also called kettlebell para press and kb wide elbow press.

Works

Shoulders, plus triceps

Equipment

Kettlebell

Level

Intermediate

Type

Compound, one side at a time

How to do it

Setup. Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.

1. Hold the kettlebell with the elbow out to the side, and press it up and out until it is locked out overhead.
2. Lower the kettlebell back to your shoulder under control and repeat. Make sure to contract your lat, butt, and stomach forcefully for added stability and strength.

Cues

• Clean the bell to the shoulder.
• Elbow out to the side.
• Press up and out to lockout.
• Brace lats, glutes and abs.

Common mistakes

• Leaning away from the bell.
• Wrist folding back.

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.

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