One-Arm Kettlebell Press

How to do it

1. Hold a kettlebell in the racked position at one shoulder.
2. Stand tall with feet hip-width apart.
3. Press the kettlebell straight overhead until your arm is locked out.
4. Keep your core tight throughout.
5. Lower the kettlebell back to the rack position with control.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Overhead Barbell Press, it loads Forearms 25 points higher, Abs 15 points higher, Obliques 10 points higher. It needs Kettlebells where the other uses Barbell. Compared with the Turkish Get-Up, it loads Obliques 50 points lower, Abs 45 points lower, Glutes 40 points lower.

Other ways to train this

• Overhead Barbell Press BarbellIntermediate
• Seated Dumbbell Press DumbbellsBench
• Arnold Press DumbbellsBenchIntermediate
• Machine Shoulder Press Machines
• Landmine Press BarbellIntermediate
• Pike Push-Ups Bodyweight
• Kettlebell Overhead Press KettlebellsIntermediate
• Standing Dumbbell Press DumbbellsIntermediate
• Seated Barbell Press BarbellBench
• Handstand Push-Ups BodyweightProfessional
• Smith Machine Shoulder Press Smith machine
• One-Arm Machine Press Machines
• Dumbbell Push Press DumbbellsIntermediate
• Double Kettlebell Push Press KettlebellsIntermediate

Other exercises for the Front delts

• Turkish Get-Up 65% KettlebellsProfessional
• Kettlebell Floor Press 35% Kettlebells
• Kettlebell Sumo High Pull 25% KettlebellsIntermediate
• Kettlebell Halo 25% Kettlebells

Exercise illustrations and data by RepDB (repdb.co), used under licence.