One arm arnold press with kettlebell

Exercise overview

Primary muscle group: Shoulders

Exercise type: Kettlebell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 9

Average per rep (lbs)*: 19

Description: Start Position: Stand with feet shoulder-width apart, a kettlebell on the ground between your feet. Bend your knees slightly and grab the kettlebell with one hand, palm facing inward. Clean to Shoulder: Extend through your legs and hips as you lift the kettlebell towards your shoulder, keeping your arm close to your body. Your elbow should tuck in and your palm should still face inward at the shoulder. Lock Your Gaze: Look straight ahead throughout the movement for stability and proper posture. Press Overhead: Press the kettlebell overhead by extending your arm. Rotate your wrist so that your palm faces forward at the top of the motion. Return to Start Position: Lower the kettlebell back to your shoulder, then back to the starting position with the palm facing in.

Exercise ID: 00495

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Start Light: Begin with a lighter kettlebell to master the form before moving on to heavier weights. The Arnold Press is a complex movement that requires control and stability.
Engage Your Core: Keep your core engaged throughout the movement. This helps maintain proper posture and prevents excess strain on your lower back.
Feet Positioning: Stand with your feet shoulder-width apart. This will provide a solid base and help balance the movement.
Smooth Rotation: As you press the kettlebell overhead, rotate your wrist smoothly. Start with your palm facing you at the beginning of the movement and rotate it to face outward at the top.
Control the Descent: Avoid letting the kettlebell drop quickly after the press. Control the descent to enhance muscle activation and prevent injury.
Focus on Breath: Inhale as you lower the kettlebell and exhale as you press it overhead. Proper breathing aids in maintaining rhythm and power.
Neutral Spine: Keep your spine neutral and avoid leaning back during the press. This helps protect your lower back and ensures the movement targets the intended muscles.
Mind Muscle Connection: Concentrate on the muscle groups you're working – specifically the shoulders, deltoids, and triceps. This enhances the effectiveness of the exercise.
Elbow Position: Keep your elbow close to your body during the initial phase of the press. This ensures a tighter movement and engages your shoulder more efficiently.
Progression: Gradually increase the weight and reps as you become more comfortable with the exercise, ensuring you continually challenge your muscles.

Exercise overview

Exercise tips and tricks

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