Kettlebell Shoulder Press
A standing or seated vertical pressing movement using two kettlebells that primarily targets the shoulders to build strength and size. It also engages the triceps and upper chest.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Traps, Chest, Abs
Popularity Score
6
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
7/10Long Head, Lateral Head
Traps
5/10Upper Traps
Chest
4/10Upper Chest
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds • Use longer rest for strength focused sets.
How to Perform
Stand tall with feet shoulder-width apart, holding two kettlebells in the rack position, resting on the back of your forearms near your shoulders. Engage your core and glutes to keep your torso rigid.
- Maintain a tight, upright torso and press the kettlebells straight up simultaneously toward the ceiling.
- Fully extend your elbows at the top, ensuring the kettlebells are stacked directly over your shoulders.
- Pause briefly at the peak of the contraction while keeping the core braced.
- Control the descent slowly, lowering the kettlebells back to the starting rack position.
Coaching Tips
Form Cues
- Stay tight and upright
- Press straight up
- Elbows slightly forward
- Lockout overhead
Breathing
Inhale as you lower the weights, brace your core throughout the movement, and exhale forcefully as you press the kettlebells overhead.
Tempo
2-0-1
Range of Motion
Start with the kettlebells in the rack position at the shoulders and finish with arms fully extended and locked out overhead.
Safety
Safety Notes
- Maintain core and glute tension to prevent excessive arching in the lower back.
- Ensure adequate shoulder mobility before attempting heavy loads.
- Stop the set immediately if you feel sharp shoulder or elbow pain.
Spotting
Not recommended; use lighter weight if balance or strength is an issue, or perform seated.
Common Mistakes
- Leaning backward excessively (arching the back)
- Flaring elbows too wide out to the sides
- Using leg drive (jerking) when standing
- Failing to fully lockout the arms
When to Avoid
- Acute shoulder impingement or pain
- Severe lower back pain (if performing standing)
Flexibility Needed
- Sufficient thoracic extension
- Full shoulder flexion
Build Up First
- Stable rack position with kettlebells
- Overhead pressing competency with lighter weights
Also known as
Kettlebell Overhead Press, Kettlebell Military Press, Standing Kettlebell Press
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