Kettlebell Arnold Press

Target muscles

The deltoids — anterior, lateral, and a touch of posterior — drive the press through the rotation. The triceps lock out the elbows. The serratus anterior holds the scapulae stable. The trunk braces. The kettlebell version distributes the load slightly differently from the dumbbell version because of the kettlebell's unique handle and weight distribution.

How to perform

Setup

Sit or stand holding a kettlebell at shoulder height with the palm facing you and elbow bent. Trunk braced.

Execution

Press the kettlebell overhead while rotating the forearm outward — at the top of the press, the palm faces away from you. Lock the elbow at full extension. Pause briefly. Reverse the rotation as you lower the kettlebell back to the starting position with the palm facing you. Slow controlled tempo through both the press and the rotation.

Common mistakes

• Rushing the rotation.
• Hyperextending the lower back to support overhead.
• Letting the elbows flare too wide.
• Going too heavy. The complex movement caps the load.
• Asymmetric press if doing both arms simultaneously.

Progressions and regressions

Regress to kettlebell shoulder press (no rotation) until the press pattern is dialed. To progress, work pause Arnold presses (2-second pause at the bottom rack), or single-arm Arnold presses for unilateral focus.

Programming notes

Excellent secondary press. 3-4 sets of 8-12 reps, twice a week.