One arm overhead press or military press with kettlebell

Exercise overview

Primary muscle group: Shoulders

Exercise type: Kettlebell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 12

Average per rep (lbs)*: 27

Description: Starting Position: Stand with feet shoulder-width apart and a kettlebell on the floor between your feet. Bend your knees and hips to grasp the kettlebell with one hand, keeping your back straight. Clean the Kettlebell: Extend through your legs and hips to pull the kettlebell off the floor. Rotate your wrist as you lift the kettlebell toward your shoulder, making sure your palm faces inward. Stabilize: Once the kettlebell is at your shoulder, stabilize your body by contracting your lats, butt, and stomach muscles. Press Up: Look at the kettlebell and press it up and out until your arm is fully extended and locked out overhead. Lower the Kettlebell: Carefully lower the kettlebell back to your shoulder in a controlled manner. Repeat: Ensure your body remains stable, and repeat the motion for the desired number of reps.

Exercise ID: 00501

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.

One arm overhead press or military press with kettlebell

Exercise tips and tricks

Engage Your Core: Maintain a tight core throughout the entire press to stabilize your spine and prevent any arching. This will also help in maximizing power during the lift.
Elbow Position: Keep your elbow tucked close to your body at the start of the press. Avoid flaring out the elbow to reduce strain on your shoulder joint.
Neutral Wrist: Keep your wrist in a neutral position to maintain a firm grip on the kettlebell and to reduce the risk of wrist strain. Avoid bending the wrist backward or forward.
Breathing Technique: Inhale deeply before you start the press. Exhale as you press the kettlebell overhead. Proper breathing helps in maintaining intra-abdominal pressure which aids in stabilizing the torso.
Controlled Movement: Press the kettlebell overhead in a controlled manner to avoid any jerky movements. Lower the kettlebell back to the starting position just as controlled as you lift it.
Shoulder Position: Keep your shoulder blades retracted and down. This engages your upper back muscles, providing a stable base for your shoulder to press from.
Alignment: Make sure that your wrist, elbow, and shoulder are aligned vertically at the top of the press. This ensures proper mechanics and minimizes stress on your joints.
Posture: Maintain an upright posture with your back straight and your chest up. Avoid leaning excessively to one side, which could lead to imbalances and potential injury.
Start Light: Begin with a lighter kettlebell to practice your form before moving on to heavier weights. This will help prevent injury and ensure that you are executing the exercise correctly.
Use a Full Range of Motion: Press the kettlebell fully overhead, ensuring your arm is fully extended at the top. This will help improve mobility and strength through the entire shoulder range of motion.

Exercise overview

Exercise tips and tricks

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