One-Arm Kettlebell Push Press
a.k.a. Push Press
Differentiation: Mechanics
This variation of a Standing Shoulder Press is unique. Here is how: you perform reps with one arm for a full set, | then switch the kettlebell to your other arm. Using a kettlebell requires total body control. Your core must counterbalance the kettlebell to maintain stability. This exercise may seem similar to a One-Arm Kettlebell Military Overhead Press, but it differs slightly. When performing this exercise - One-Arm Kettlebell Push Presses - | you use your quadriceps | to help push the weight upward. This movement increases the strength of your quadriceps | and deltoids.
Starting Position
To get into starting position, do this...
1) Obtain one kettlebell.
2) Locate an area of the gym with ample floor space to perform the exercise.
3) While holding a kettlebell in one hand, walk over the the spot where you will perform the exercise and stand.
4) Place your feet shoulder-width apart for stability.
5) ...and grasp the kettlebell in your hand between your legs.
6) Pull the kettlebell up to your shoulder, while rotating your wrist, so that your palm is facing forward.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Keeping your upper body straight, inhale while bending your knees about 30 degrees.
3) Then, exhale while you push with your heels
4) ...as your press the kettlebell overhead
5) ...until your arm is fully extended and pointed overhead.
6) Pause for a count of one second.
7) This is the ending position.
8) Lower the kettlebell back to starting position and perform another rep.
9) More detail shown here.
10) Repeat reps for a full set using that arm.
11) When all reps are finished, switch the kettlebell to your other hand. Then, perform the same number of reps using your other arm.
Proper Form
Pay special attention to following proper form by...
Your palm should face forward as you lift the kettlebell.
Keep your upper body vertical. Do not bend at the waist.
Gear Advice
To perform this exercise, you will need access to Kettlebells. If you want to perform this exercise at home, we have listed a link below to the Kettle Bell made by Cap Barbell - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Cap Kettle Bell 35lb | $46.10 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
No video has been published yet.
Appearing in the Video
Nobody appears in the video.
Tip
Do not lock out every single rep, otherwise you will become tired too easily. When pressing the kettlebell overhead, almost jump as you push with your heels. This creates momentum you use to get the kettlebell overhead.