Push press with kettlebell (one arm)
The kettlebell one arm push press is a dynamic exercise focusing on strength, power, and coordination. This compound movement primarily activates the deltoids, triceps, upper chest, and core muscles. Additionally, it engages the legs and glutes during the initial dip and drive phase. Athletes benefit from improved unilateral strength, shoulder stability, and explosive power, making it ideal for sports requiring overhead movement and coordination. The push press also enhances metabolic conditioning and core stabilization, contributing to overall athletic performance.
| Primary muscle group: | Shoulders |
| Exercise type: | Kettlebell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
7kg
Avg. weight
16lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Grasp the Kettlebell: Hold a kettlebell by the handle with one hand.
- 2Clean the Kettlebell: Extend through your legs and hips to pull the kettlebell towards your shoulder, rotating your wrist so that your palm faces forward. This is your starting position.
- 3Dip Down: Bend your knees slightly while keeping your torso upright.
- 4Drive Up: Reverse the dip by driving through your heels and jumping slightly to create momentum.
- 5Press Overhead: Use the generated momentum to extend your arms and press the kettlebell overhead until your arms are fully extended.
- 6Lower the Kettlebell: Carefully lower the kettlebell back to your shoulder.
- 7Repeat: Perform the next repetition starting from the shoulder position.
Tips & Tricks
Proper Stance and Stability: Ensure your feet are shoulder-width apart to provide a strong base. This helps in maintaining balance and transferring power from your legs through to your arm.
Engage Your Core: Engage your core muscles throughout the exercise to help stabilize your spine and protect your back from injury.
Rack Position Check: Start with the kettlebell in a proper rack position. The handle should be diagonal across your palm with your wrist straight, and your elbow tucked in close to your ribs.
Dip Technique: When you dip, make sure to keep the movement controlled and slight. Avoid excessive bending at the knees or hips.
Explosive Drive: Use an explosive drive from your legs to help propel the kettlebell upward. This helps reduce the strain on your shoulder and makes the press more efficient.
Straight Path: Press the kettlebell in a straight path over your head. Look directly ahead and keep your body aligned.
Lockout Position: At the top of the movement, ensure your arm is fully extended and biceps close to your ear. Your elbow should be locked out and your shoulder should feel stable.
Breathing Technique: Inhale as you dip and exhale powerfully as you push the kettlebell overhead. Proper breathing can aid in generating more power and stability.
Controlled Descent: Lower the kettlebell in a controlled manner back to the rack position. Avoid simply dropping it down to avoid unnecessary strain on your joints.
Practice Symmetry: Make sure to alternate arms and perform an equal number of repetitions on both sides to ensure balanced muscle development and stability.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
