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Kettlebell Single-Arm Push Press
A unilateral kettlebell overhead press using leg drive, targeting shoulders, quads, and glutes to build explosive power, upper body strength, and core stability; commonly used in functional and conditioning training.
About Exercise
Equipment
Kettlebell
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Shoulders, Quads
Secondary Muscles
Abs, Obliques
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, Medial Delts
Quads
8/10Rectus Femoris, Vastus Lateralis
Glutes
7/10Glute Max
Triceps
6/10Lateral Head
Abs
5/10Rectus Abdominis
Obliques
5/10External Obliques
Programming
Typical Rep Range
5-10 reps
Rest Between Sets
90-180 seconds
How to Perform
Stand with feet shoulder-width apart, clean kettlebell to rack position in one hand, elbow tucked, free arm out for balance, core braced.
- Bend knees into quarter squat dip with chest up.
- Explosively drive hips and legs upward.
- Simultaneously press kettlebell overhead, rotating wrist forward.
- Lock out arm fully overhead with kettlebell over shoulder.
- Lower kettlebell controlled to rack position.
- Repeat reps on one side, then switch arms.
Coaching Tips
Form Cues
- Drive through heels
- Keep core tight
- Elbow arcs naturally
- Eyes forward
- Neutral spine
Breathing
Inhale during dip, brace core, exhale through drive and press.
Tempo
2-0-1
Range of Motion
Dip to knees at 45 degrees, press to full elbow extension overhead with arm straight above shoulder.
Safety
Safety Notes
- Avoid if acute shoulder pain
- Use light weight first
- Control all phases
- Brace core to prevent tilt
- No excessive arching
Spotting
Spotter assists by supporting elbow during heavy sets or provides feedback on form; solo with light weights.
Common Mistakes
- Leaning away from weight
- Over-dipping knees
- Rushing descent
- Poor wrist alignment
- Twisting torso
When to Avoid
- Shoulder impingement
- Lower back instability
- Wrist injuries
Flexibility Needed
- Shoulder flexion to 180 degrees
- Ankle dorsiflexion for stability
Build Up First
- Master kettlebell clean
- Basic overhead press form
- Hip drive mechanics
Also known as
One-Arm Kettlebell Push Press, Single Kettlebell Push Press, Kettlebell One-Arm Overhead Press
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