One-Arm Kettlebell Push Press
- Works
- Shoulders, plus calves, quads and triceps
- Equipment
- Kettlebell
- Level
- Intermediate
- Type
- Compound, one side at a time
How to do it
Setup. Hold a kettlebell by the handle. 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.
- Dip your body by bending the knees, keeping your torso upright.
- Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight. Lower the weight to perform the next repetition.
Cues
- Bell racked, elbow tight.
- Short dip, torso upright.
- Drive up and press to lockout.
- Absorb the bell back to the rack.
Common mistakes
- Dipping with the hips back.
- Pressing before the legs finish.
Where to start
Sets3
Reps5-8 per arm
Rest1.5 min
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. 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.