Single-Arm Kettlebell Press
A strict press of one kettlebell from the rack up and slightly out to lockout. The offset load and the bell sitting behind the wrist build shoulder stability, grip and trunk control along with pressing strength.
Primary muscles
- Front Delts
- Side Delts
Secondary muscles
- Triceps
- Obliques
- Lats (Latissimus Dorsi)
- Serratus Anterior
- Forearm Flexors
- Sets
- 3–5
- Reps
- 5–8 per side
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with feet hip-width and a kettlebell in the rack, handle at the collarbone, palm facing in, forearm vertical and elbow tucked to the ribs.
Squeeze your glutes and the handle, and brace your abs.
Press the bell up and slightly out, turning the palm forward as it passes your face.
Lock out with the biceps by the ear and the bell stacked over the shoulder.
Pull the bell back down to the rack with control.
Complete all reps, then switch arms.
Breathing: Exhale as you press, inhale as you return to the rack.
Coaching tips
Tight fist, tight glutes
Eyes on the bell
Pull it down, don't drop it
Common mistakes
Leaning away to finish the press
Elbow flaring out in the rack
Bent wrist under the bell
Safety notes
Clean the bell to the rack rather than curling it up.
Keep the wrist neutral to avoid strain.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.