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Kettlebell Push Press
Explosive full-body press using kettlebell and leg drive that targets shoulders, triceps, quads, and glutes to build power and strength endurance; commonly scaled with single or double kettlebells.
About Exercise
Equipment
Kettlebell
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Shoulders, Triceps
Secondary Muscles
Abs, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Anterior Delts
Triceps
8/10Lateral Head, Medial Head
Quads
6/10Rectus Femoris
Glutes
6/10Glute Max
Abs
5/10Rectus Abdominis
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
5-12 reps
Rest Between Sets
90-180 seconds • Longer for heavier sets
How to Perform
Stand with feet shoulder-width apart, clean kettlebell to rack position at shoulder with elbow tucked and core braced; use one or two kettlebells.
- Perform shallow knee dip with heels down and torso upright.
- Explosively drive hips and legs upward to generate momentum.
- Press kettlebell overhead as it decelerates, extending arm fully.
- Lock out elbow with kettlebell over shoulder and bicep near ear.
- Control descent to rack position with slight knee dip to absorb.
- Repeat for reps while maintaining neutral spine.
Coaching Tips
Form Cues
- Drive from legs, not arms.
- Keep elbows tucked.
- Heels stay planted.
- Core tight throughout.
- Shoulders down away from ears.
- Press in straight line.
Breathing
Inhale during dip, exhale forcefully during drive and press while bracing core.
Tempo
2-0-1
Range of Motion
Dip knees to 20-30 degrees, press to full elbow extension with kettlebell aligned over shoulder; avoid hyperextension at top.
Safety
Safety Notes
- Avoid if acute shoulder impingement or low back pain.
- Ensure adequate shoulder mobility before heavy loads.
- Start light to master technique.
- Keep heels down to prevent tipping.
- Do not exceed 5RM if unable to drop safely.
- Consult professional for form issues.
Spotting
Spotting not typically required; for heavy doubles, assist from behind at elbows during drive if needed, but prefer safeties or lighter loads.
Common Mistakes
- Using only arm strength without leg drive.
- Arching back during lockout.
- Shrugging shoulders upward.
- Knees caving inward.
- Incomplete overhead extension.
- Dropping weight uncontrolled on descent.
When to Avoid
- Shoulder impingement
- Lower back instability
- Wrist strain history
Flexibility Needed
- Shoulder flexion to 180 degrees
- Ankle dorsiflexion for stability
Build Up First
- Master kettlebell clean to rack
- Proficiency in strict press
- Hip hinge competency
Also known as
KB Push Press, Kettlebell Overhead Press
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