HomeExercise LibraryHow To: One Arm Kettlebell Press

How To: One Arm Kettlebell Press

One Arm Kettlebell Press

The one arm kettlebell press is an excellent functional movement to build strength and size in the deltoids while also increasing core strength and correcting muscular imbalances (as a result of constant barbell and machine based training).

Movement: Isolation

Targets: Shoulders

Required: Kettlebell

Optional: N/A

One Arm Kettlebell Press Form:

Load one kettlebell up to your shoulders (drive through your legs and raise the kettlebells towards your shoulders while rotating your wrists).

Bend your knees slightly while maintaining an upright torso.

Drive through your heels as you press the kettlebell directly upward until your arm is locked out.

Slowly lower the kettlebell back down to your shoulder.

One Arm Kettlebell Press Variations

Two Arm Kettlebell Press

Load up two kettlebells into the rack position and press.

Here Are The Kettlebells I Use & Highly Recommend...

Rep Fitness kettlebells are super high quality and affordable, I've used some of the big name companies kettlebells and coming in at double the price the quality is identical to that of the highly affordable Rep range of kettlebells. Invest in a high qualtity kettlebell or two that'll stand the test of time here.

Common One Arm Kettlebell Press Mistakes

Too Much Weight

You should be lifting a weight on your presses that you actually can lift with correct form for your prescribed number of repetitions.
If you’re struggling to get the weight up you’re setting yourself up for disaster.

See also
How To: Weighted Bench Dips

Leaning forwards, falling backwards, utilizing momentum to drive the dumbbells upwards while pushing it away from your body… when excessive amounts of weight is used for pressing movements you’ll naturally do whatever you can to get it overhead.

Form ALWAYS comes first, muscling weight that’s too heavy for you to manage before dropping it on your head isn’t going to help you build the shoulder strength and size you want.

Not doing Full Range of Motion

Don’t expect to reap all the results of the shoulder press if you’re only working half of the range of the exercise.
This is without a doubt the most common mistake I see being made with most exercises, and the shoulderpress is no exception! Your arms should be locked out at the top of each repetition with the dumbbells directly above your head. When lowering the barbell it should come all the way down – don’t stop once the dumbbells are in line with your ears and your arms are parallel, you aren’t working the shoulders in their entirety.

Not Pushing Vertically

The dumbbells should take the shortest path to the top – this is directly in-line with your body.
You should solely be pressing upward, not forwards or backwards.
Not only does pressing forward place more emphasis on the chest and front deltoids (as opposed to working the entire shoulder) you’ll struggle to lift the weight once you’re going heavy as this is more of an isolater and your balance can also be compromised as you push the weight infront of you, making it a struggle to maintain your ground without falling forward.

See also
How To: Dumbbell Shrug

Similar & Substitute Exercises 

  • Military Press
  • Dumbbell Shoulder Press
  • Handstand Push-Up

Any Questions Regarding The One Arm Kettlebell Press? Ask Below!

Scott J.
Scott J.
I’m SJ. I’m a fitness enthusiast and published author. I transformed my body from a skinny fat 135lbs with 18% body fat to a solid 192lbs at 8% body fat. I became qualified in a field I was passionate about. I founded several online businesses that allow me to pursue ideas and projects in my life that I am passionate about without having to constantly worry about money. I published several eBooks explaining the training and dieting techniques I used to achieve the body I have today. I learnt a plethora of new information on dieting and fitness by reading and applying what I read, to find out what does work and what doesn’t work, because as I’m sure you’ve noticed the health and fitness industry is full of non-sense claims and BS. I found out what was true and what worked for me and applied that knowledge. And you bet I had fun during the whole process.

Stay in Touch

To follow the best weight loss journeys, success stories and inspirational interviews with the industry's top coaches and specialists. Start changing your life today!

Related Articles