Kettlebell Overhead Press

Shoulders, TricepsKettlebell

Single-arm overhead press to build shoulder and tricep strength while demanding total core stability. Requires strong posture and control under load.

How to do it

1Start in a tight rack position: bell at your chest, elbow tucked close, and glutes and abs braced.

2Press the kettlebell straight up overhead, keeping your forearm completely vertical.

3Lock out fully at the top with the weight stacked over your shoulder, keeping your torso still.

4Lower the kettlebell back to your chest under control, resisting the load.

Common mistakes

Arching your lower back as you press, creating dangerous spine compression.

Pressing the bell out to the side instead of straight up, losing control and straining your shoulder.

Bending your knees or lifting your heels when performing a strict press.

Breathing

Inhale before you press. Exhale hard on the push up, and inhale smoothly as you lower the weight back to your chest.

Make it harder or easier

To scale down, use a lighter kettlebell or use a slight leg drive. To scale up, hold a two-second pause at the top and bottom of each rep.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.