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.
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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.
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.
Similar & Substitute Exercises
- Military Press
- Dumbbell Shoulder Press
- Handstand Push-Up
