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Kettlebell Single-Arm Z Press
Seated single-arm overhead press with kettlebell that targets shoulders and triceps to build upper body strength and core stability; emphasizes strict form without leg drive.
About Exercise
Equipment
Kettlebell
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Shoulders, Triceps
Secondary Muscles
Abs, Obliques, Lower Back
Popularity Score
5
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
Triceps
8/10Long Head
Traps
6/10Upper Traps
Abs
5/10Transverse Abdominis
Obliques
5/10External Obliques
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Sit on the floor with legs extended straight in front, forming a Z shape with your torso upright. Clean kettlebell to rack position on one shoulder using both hands.
- Brace core and retract working shoulder blade.
- Press kettlebell overhead in straight line, keeping arm close to head.
- Lock out elbow fully with bicep by ear.
- Lower kettlebell slowly back to rack position.
- Maintain upright torso without leaning.
- Switch sides after reps.
Coaching Tips
Form Cues
- Keep torso upright
- Stack joints at top
- Brace core tight
- No back arch
- Elbow by ear
Breathing
Inhale during descent, exhale forcefully during press while bracing core.
Tempo
2-1-1
Range of Motion
From racked position at shoulder to full arm extension overhead with wrist, elbow, and shoulder stacked.
Safety
Safety Notes
- Start with light weight to assess mobility
- Avoid if acute shoulder pain present
- Ensure wrist stays straight
- Stop if lower back strain felt
- Use mat for comfort on floor
Spotting
Not typically needed due to seated position and single-arm load; use lighter weight or self-spot by controlling descent.
Common Mistakes
- Leaning to one side
- Arching lower back
- Flaring ribcage
- Collapsing shoulder on descent
- Incomplete lockout
When to Avoid
- Shoulder impingement
- Lower back injury
- Wrist instability
Flexibility Needed
- Shoulder flexion to 180 degrees
- Thoracic extension
- Hamstring flexibility for seated position
Build Up First
- Proficiency in overhead pressing
- Core bracing technique
- Kettlebell clean competency
Also known as
Single-Arm Kettlebell Z Press, One-Arm Z Press, Unilateral Kettlebell Z Press
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