Kettlebell Alternating Press
Also known as: alternating kettlebell press
Skip the guesswork: Kettlebell Alternating Press leans on an offset kettlebell centre of mass for round, durable shoulder caps.
How to do Kettlebell Alternating Press
- Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height.
- Press one kettlebell overhead, fully extending your arm.
- Lower the kettlebell back to shoulder height.
- Repeat with the other arm.
- Continue alternating arms for the desired number of repetitions.
Kettlebell Alternating Press Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Own the rack position before adding size.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Keep the set crisp and stop when speed drops.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. The next bell up is a big jump, so build reps first.
Common Kettlebell Alternating Press Mistakes
Lifting the bell with the arms instead of the hips
Snap the hips and let the bell float; the arms only steer.
Shrugging the traps up to finish the last few reps
Keep the shoulder blade down and end the set when the shrug appears.
Training every set to failure this early
Leave two or three reps in the tank and add sets instead.
Easier and Harder Than Kettlebell Alternating Press
Swap Kettlebell Alternating Press For
Kettlebell Alternating Press — Frequently Asked Questions
How do you do the Kettlebell Alternating Press?
Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height. Press one kettlebell overhead, fully extending your arm. Lower the kettlebell back to shoulder height. Use a kettlebell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Kettlebell Alternating Press work?
The Kettlebell Alternating Press primarily targets the delts. It is classified as a shoulders exercise and is performed with a kettlebell.
How many sets and reps of the Kettlebell Alternating Press should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Keep the set crisp and stop when speed drops. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Kettlebell Alternating Press good for beginners?
Yes. The Kettlebell Alternating Press is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Kettlebell Alternating Press?
Try the Dumbbell Upright Shoulder External Rotation, Cable Standing Shoulder External Rotation or the Barbell Standing Close Grip Military Press. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Kettlebell Alternating Press the same as the alternating kettlebell press?
Yes. The Kettlebell Alternating Press is also commonly called the alternating kettlebell press. Different gyms and training programs label it differently, but "alternating kettlebell press" refer to this same movement.
