Skol & HatiJoin the waitlist

One-Arm Kettlebell Para Press

ShouldersKettlebellIntermediateCompound
One-Arm Kettlebell Para Press — start position
Start
One-Arm Kettlebell Para Press — finish position
Finish
Muscles worked
PrimaryShoulders
SecondaryTriceps

How to do it

  1. 01

    Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.

  2. 02

    Hold the kettlebell with the elbow out to the side, and press it up and out until it is locked out overhead.

  3. 03

    Lower the kettlebell back to your shoulder under control and repeat. Make sure to contract your lat, butt, and stomach forcefully for added stability and strength.

In the app

One-Arm Kettlebell Para Press appears when you own a kettlebell and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have a kettlebell

Same movement pattern, same primary muscles — swap by what you have.

With dumbbell
With other
With bodyweight
With machine
With barbell

More shoulders exercises

All shoulders exercises ›