Kettlebell Shoulder Press
Single-kettlebell shoulder press from rack to overhead — foundational unilateral pressing.
Level: Intermediate
Primary: Shoulder
Secondary: Triceps
Movement: Compound
Tags: Push
Type: Strength (Weight Lifting)
Equipment: Kettlebell
Sports: Football Rugby Swimming
Target muscles
The deltoid and triceps press the kettlebell. The trunk braces against the asymmetric load. The serratus anterior holds the scapula stable. The kettlebell's offset weight distribution creates a slightly different feel than a dumbbell press.
How to perform
Setup
Stand or sit with a kettlebell in the rack position at shoulder height, elbow tucked, wrist straight. Trunk braced.
Execution
Press the kettlebell directly overhead until the arm is fully extended. Lower with control back to the rack. Switch sides each set.
Common mistakes
- Trunk leaning toward the working side.
- Pressing around the head.
- Bent wrist.
- Going too heavy.
- Soft trunk.
Progressions and regressions
Regress to dumbbell press. To progress, work pause press, push press.
Programming notes
Foundational unilateral press. 3-4 sets of 5-8 per side, twice a week.
