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One-Arm Kettlebell Push and Press
This Your Workout Title 0 min-minute gym workout plan effectively targets your legs and shoulders. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 1 exercises and see which muscle groups they target. Enjoy!

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One-Arm Kettlebell Push and Press
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Primary muscle group(s):
Glutes & Hip Flexors, Shoulders
Secondary:
Abs, Calves, Hamstrings, Quadriceps, Triceps
  1. Hold a kettlebell by the handle.
  2. Lift the kettlebell to your shoulder by extending through your legs and hips as you pull the kettlebell towards your shoulder, rotating your wrist as you do so. Your palm should face forward with the kettlebell hanging at the back of your hand. This is the start position.
  3. Lower your body by bending your knees while keeping your torso straight and upright.
  4. Do not perform a full squat, instead travel down about midway into a squat position.
  5. Without pausing, reverse direction, driving down through your heels, to create momentum.
  6. As you rise up, press the kettlebell straight up over your head by extending and locking your arms.
  7. Land with your knees slightly bent to absorb the impact.
  8. Lower the weight to start position
  9. Repeat.
  10. Complete all repetitions for one side before switching.

Use your body's momentum to drive the weight up, assisting your arm.

Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Hamstrings, Lower Back
  • With dumbbells at your sides, stand with your feet slightly wider than shoulder-width apart and fee pointing slightly outward. Look straight ahead.
  • Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
  • With an explosive but controlled movement, push up through your heels and press the dumbbells above your head as you return to standing position.
  • Still standing, slowly lower the dumbbells down to your chest and then down to your sides by extending your arms.
  • Repeat.
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