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One-Arm Kettlebell Push Press

ShouldersKettlebellIntermediateCompound
One-Arm Kettlebell Push Press — start position
Start
One-Arm Kettlebell Push Press — finish position
Finish
Muscles worked
PrimaryShoulders
SecondaryCalves, Quads, Triceps

How to do it

  1. 01

    Hold a kettlebell by the handle. 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

    Dip your body by bending the knees, keeping your torso upright.

  3. 03

    Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight. Lower the weight to perform the next repetition.

In the app

One-Arm Kettlebell Push 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

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