Kettlebell One Arm Push Press
Single-kettlebell push press — leg-driven launch with strict-press finish, exposes trunk anti-lateral-flexion.
Level: Intermediate
Primary: Shoulder
Secondary: Triceps
Movement: Compound
Tags: Explosive Push Unilateral
Type: Anaerobic Intervals (HIIT / Bootcamp / Circuit) Strength (Weight Lifting)
Equipment: Kettlebell
Sports: Football Rugby Track and Field
Target muscles
The quads and glutes drive the launch. The deltoid and triceps finish the press. The trunk braces continuously against the unilateral overhead load.
How to perform
Setup
Stand with one kettlebell in the front rack. Feet hip-width.
Execution
Dip straight down. Reverse explosively, driving the kettlebell up. The arm continues the press to full lockout overhead. Lower back to the rack. Switch sides each set.
Common mistakes
- Hip break during dip.
- Going too deep on dip.
- Trunk leaning.
- Soft trunk.
- Treating push-press loads as strict-press loads.
Progressions and regressions
Regress to single-arm strict press. To progress, work the push jerk.
Programming notes
Excellent unilateral pressing. 3-4 sets of 4-6 per side, twice a week.
