Kettlebell Moves: 1-Arm Press

If you enjoy the kettlebell 1-arm press then check out my Kettlebell Moves page for a lot more exercises!

Works

  • Shoulders
  • Back
  • Triceps
  • Core

Pressing a kettlebell overhead is a basic kettlebell movement that will be involved in your training from the beginning, and as you progress to more difficult exercises and sequences. It’s important for beginners to grasp the fundamentals of the 1-arm press, as well as for more advanced kettlebell practitioners to refine their technique.

1-Arm Press

  1. Clean the kettlebell into the rack position.
  2. The upper bicep should be tight to the body, and pressed against the rib cage. The wrist should begin facing your body and not turned away (a common mistake).
  3. Tighten through the core, back, and biceps.
  4. Press the kettlebell overhead. Externally rotate the arm so that the wrist faces away from the body at the height of the overhead press.
  5. Hold the kettlebell overhead in a lock out position for a moment.
  6. As you reverse the movement and lower the kettlebell back into the rack position, internally rotate the wrist so that it is facing you once you return the kettlebell into the rack.
  7. After you get your reps in on one side, repeat the exercise on the other side.

Kettlebell-1-arm Press

Tips

Develop a solid understanding of the rack position

Don’t exert energy where it isn’t necessary. Maintain alignment of the forearm with the hand and wrist, and keep a loose grip.

Use a bounce in the hips to help generate the momentum to press overhead.

2 thoughts on “Kettlebell Moves: 1-Arm Press”

  1. Ah that looks pretty cool Johnny, thanks for sharing the video. I love working out with kettle-bells as well. It is a very simple tool, but it does provide a lot of benefit. I do know for sure that my shoulders feel good after a day of a good workout with kettle-bells.

    1. Jordan, they do work the shoulders and back phenomenally! I would be careful about calling them simple though, as using incorrect form (as with all weight training) can seriously injure you. Even though I try to be as detailed as possible in these descriptions, there are always little nuances that a trainer would be able to see in person and correct.

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