One-Arm Kettlebell Push and Press
- Hold a kettlebell by the handle.
- 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.
- Lower your body by bending your knees while keeping your torso straight and upright.
- Do not perform a full squat, instead travel down about midway into a squat position.
- Without pausing, reverse direction, driving down through your heels, to create momentum.
- As you rise up, press the kettlebell straight up over your head by extending and locking your arms.
- Land with your knees slightly bent to absorb the impact.
- Lower the weight to start position
- Repeat.
- Complete all repetitions for one side before switching.
Use your body's momentum to drive the weight up, assisting your arm.
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Related exercises to discover
Seated Single / One Arm Overhead Dumbbell Tricep Extensions
Laying Dumbbell Internal Shoulder Rotation
Wall Sit / Squats / Chair
One-arm kettlebell push and press is a gym work out exercise that targets glutes & hip flexors and shoulders and also involves abs and calves and hamstrings and quadriceps and triceps. Refer to the illustration diagram and instructions above for how to perform this exercise correctly. Seated single / one arm overhead dumbbell tricep extensions, laying dumbbell internal shoulder rotation and wall sit / squats / chair are related exercise that target the same muscle groups as one-arm kettlebell push and press. Visit our free illustrated exercise directory for more exercises to try in your workouts.
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Join thousands of Fit members reaching their fitness goals with simple easy-to-follow timed workouts at the gym and at home. Get started free today!
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