One-Arm Kettlebell Overhead Press: how to do it right
In short: One-arm military press with a kettlebell, targeting the anterior deltoid with maximum load at mid-range, shoulder at face height.
How to do it, step by step
- 1Set the kettlebell in the racked position, neutral wrist, elbow tight, feet hip width apart, abs tight.
- 2Press the kettlebell vertically keeping your wrist aligned over your elbow, path close to your head.
- 3Go up to near-complete elbow extension, kettlebell above the shoulder without shrugging.
- 4Lower under control without letting the elbow drift forward.
- 5Chain the reps with no dead time, continuous tension, equal control going up and down.
The mistake to avoid
Don't arch your lower back to press heavier. Keep your ribs down.
Other common mistakes
- Using leg drive to get past mid-range: lock your pelvis and press strictly with the shoulder.
- Letting your torso lean toward the loaded side: contract your opposite obliques hard to stay vertical.
- Shrugging your shoulder toward your ear at the end of the press: keep the scapula down and the trapezius relaxed.
- Elbow drifting forward on the way down: keep the path close to your head, wrist above the elbow.
Muscles worked
- Main:
- Front delts
- Supporting:
- Side delts, Triceps, Abs
The anterior deltoid is the prime mover, it pushes the kettlebell up. The lateral deltoid assists in abduction. The triceps finishes the elbow extension at the end of the range. The abs and obliques on the opposite side contract hard to resist the lean caused by the one-sided load, it is constant anti-lateral-flexion bracing.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Arnold Press ›
- Seated Dumbbell Shoulder Press ›
- Standing Dumbbell Shoulder Press ›
- Shoulder Press Machine ›
- Standing Barbell Overhead Press ›
Frequently asked questions
How do I do this exercise?
Kettlebell in the rack position, neutral wrist, elbow tight, feet hip width apart, abs tight. Press vertically keeping your wrist aligned, to full extension, then lower under control back to the rack.
I don't feel anything, is that normal?
You should feel the shoulder, and also the whole side of the trunk fighting to keep you from leaning. That bracing work is part of the point of the one-arm format, not a side effect.
How fast should I do the movement?
Controlled press, controlled descent back to the rack. Slow down especially as you pass in front of the face: that is where the lever arm is the longest and the shoulder works the most.