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Exercise guide
One Arm Kettlebell Push Press
An explosive single-arm overhead press using leg drive to launch the kettlebell, allowing heavier loads than a strict press.
What this exercise works
- Muscles
- anterior deltoid · gluteus maximus · quadriceps · trapezius · triceps brachii
- Goals
- hypertrophy · strength
- Equipment
- Kettlebell
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Hold a kettlebell in the racked position at one shoulder.
- Stand with feet shoulder-width apart.
- Dip by bending your knees slightly.
- Drive explosively through your legs and press the kettlebell overhead.
- Lock out your arm at the top.
- Lower the kettlebell to your shoulder with control.
- Complete reps on one side, then switch.
Technique cues and common mistakes
- Keep your torso upright during the dip, not tipping forward.
- Time the press so your arm extends as your legs finish driving.
- Keep the dip shallow and quick rather than a half squat.