Kettlebell Shoulder Press
Overhead press with kettlebells targeting deltoids and triceps to build shoulder strength and stability; demands core engagement and balance from offset load for functional power.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Traps, Abs, Forearms
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
10/10Anterior Delts, Medial Delts
Triceps
7/10Lateral Head, Medial Head
Traps
5/10Upper Traps
Abs
4/10Rectus Abdominis
Forearms
3/10Flexors
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand with feet shoulder-width apart. Rack two kettlebells at shoulder height, elbows tucked, wrists straight, core braced, and spine neutral.
- Brace core and glutes, grip ground with toes.
- Press kettlebells overhead by extending elbows, allowing slight arc to clear head.
- Lock out arms fully with kettlebells stacked over shoulders.
- Pause briefly at top for stability.
- Lower kettlebells controlled to rack position, engaging lats.
- Repeat for reps, maintaining full-body tension.
Coaching Tips
Form Cues
- Pack shoulders down
- Drive through heels
- Keep core tight
- Elbows forward
- Neutral spine
- Biceps by ears
Breathing
Inhale during lowering phase; exhale as you press overhead while bracing core.
Tempo
2-1-1
Range of Motion
From rack position at shoulders to full elbow lockout overhead with kettlebells aligned over shoulders and hips.
Safety
Safety Notes
- Avoid if acute shoulder pain present
- Use lighter weight if mobility limited
- Maintain neutral spine to prevent low back strain
- Ensure proper rack to avoid wrist strain
- Stop if dizziness or instability occurs
Spotting
Spot from behind for heavy sets; assist by supporting elbows during descent if needed, or use power rack safeties for heavier loads.
Common Mistakes
- Arching lower back
- Shrugging shoulders
- Flaring elbows wide
- Dropping weight uncontrolled
- Wrist hyperextension
- Leaning side to side
When to Avoid
- Shoulder impingement
- Recent shoulder injury
- Lower back issues
- Wrist instability
Flexibility Needed
- Shoulder flexion to 160 degrees
- Thoracic extension
- Ankle dorsiflexion for stability
Build Up First
- Master rack position
- Basic overhead press form
- Core bracing technique
Also known as
Kettlebell Overhead Press, KB Military Press, Standing Kettlebell Press
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Kettlebell Tate Press
Kettlebell, Flat Bench
Triceps
Kettlebell Bent Press
Kettlebell
Shoulders
Kettlebell Push Press
Kettlebell
Shoulders
Kettlebell Clean Press
Kettlebell
Glutes, Shoulders
Kettlebell Angled Press
Kettlebell
Shoulders
Kettlebell Seated Press
Kettlebell, Flat Bench
Shoulders
Kettlebell Arnold Press
Kettlebell
Shoulders
Kettlebell Lunge and Press
Kettlebell
Quads, Shoulders
Kettlebell Single-Arm Z Press
Kettlebell
Shoulders
Kettlebell One-Arm Seated Press
Kettlebell, Flat Bench
Shoulders
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
