Single-Arm Kettlebell Press

delts, triceps, coreKettlebell

The single-arm kettlebell overhead press is a unilateral move for targeting your shoulders, triceps, and stabilizers. It fixes strength imbalances and demands high core engagement.

How to do it

1Stand upright with feet shoulder-width apart, racking the kettlebell at your chest with a bent arm.

2Brace your core and squeeze your glutes to lock your pelvis and lower back in neutral.

3Press the kettlebell overhead in a natural arc until your arm is fully locked out.

4Hold the top position without shrugging your shoulder to your ear, keeping your wrist straight.

5Lower the kettlebell under control back to the front rack position at your chest.

Common mistakes

Leaning your torso to the side — reduces load on the target muscles and strains your spine.

Using leg momentum — turns a strict press into a push press and takes work off your shoulders.

Letting your wrist bend backward — creates a dangerous load on the wrist joint.

Breathing

Exhale as you press the kettlebell overhead, and inhale as you lower it back down with control.

Make it harder or easier

To make it easier, switch to a lighter kettlebell.

To make it harder, perform the press seated on the floor with legs extended.

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.