Kettlebell One Arm Push Press
Also known as: one arm kettlebell push press
The point of Kettlebell One Arm Push Press is round, durable shoulder caps; an offset kettlebell centre of mass is how it gets there.
How to do Kettlebell One Arm Push Press
- Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder level.
- Bend your knees slightly and engage your core.
- Press the kettlebell overhead by extending your arm and fully extending your legs.
- Lower the kettlebell back to the starting position by bending your knees and bringing the kettlebell back to your shoulder.
- Repeat for the desired number of repetitions, then switch sides.
Kettlebell One Arm Push Press Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Keep the set crisp and stop when speed drops.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. The next bell up is a big jump, so build reps first.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Own the rack position before adding size.
Common Kettlebell One Arm Push Press Mistakes
Losing the rack position as the set drags on
End the set the moment the bell drifts off the forearm.
Shrugging the traps up to finish the last few reps
Keep the shoulder blade down and end the set when the shrug appears.
Easier and Harder Than Kettlebell One Arm Push Press
Swap Kettlebell One Arm Push Press For
Kettlebell One Arm Push Press — Frequently Asked Questions
How do you do the Kettlebell One Arm Push Press?
Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder level. Bend your knees slightly and engage your core. Press the kettlebell overhead by extending your arm and fully extending your legs. 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 One Arm Push Press work?
The Kettlebell One Arm Push 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 One Arm Push Press should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. The next bell up is a big jump, so build reps first. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Kettlebell One Arm Push Press good for beginners?
Not usually. The Kettlebell One Arm Push Press is an advanced movement that assumes existing strength and joint control. Build up through easier shoulders progressions first, then add this once the basics feel comfortable.
What can I do instead of the Kettlebell One Arm Push Press?
Try the Dumbbell Iron Cross, Smith Seated Shoulder Press or the Cable Alternate Shoulder Press. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Kettlebell One Arm Push Press the same as the one arm kettlebell push press?
Yes. The Kettlebell One Arm Push Press is also commonly called the one arm kettlebell push press. Different gyms and training programs label it differently, but "one arm kettlebell push press" refer to this same movement.
