One-Arm Kettlebell Push and Press
How to Do 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.
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Related Glutes & Hip Flexors And Shoulders Exercises
Laying Dumbbell Internal Shoulder Rotation
Single / One Leg Hip Raises / Glute Bridges / Hip Extensions with Leg Lift
Rope Jumping / Jump rope / Skipping
One-Arm Kettlebell Push and Press Exercise Details
Muscles worked
One-Arm Kettlebell Push and Press targets glutes & hip flexors and shoulders and also works abs and calves and hamstrings and quadriceps and triceps. Use the illustration and step-by-step instructions above to learn the movement pattern and practice proper form.
Equipment needed
This is a gym exercise. Equipment required: kettlebells.
Similar exercises
Related exercises that work similar muscle groups include Laying dumbbell internal shoulder rotation, single / one leg hip raises / glute bridges / hip extensions with leg lift and rope jumping / jump rope / skipping. Browse our free illustrated exercise directory for more exercises.
Use this exercise in a workout
Want to use this exercise in a full routine? Our WorkoutLabs Fit workout app lets you follow ready-made home and gym workout plans or build custom workouts with exercises like this. Try it free today.
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Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Build illustrated workout plans for your clients in minutes – then share them as branded PDFs or interactive workouts.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
