Single-arm kettlebell push-press

The single-arm kettlebell push-press is a popular kettlebell movement that involves performing a press with help from the muscles of the lower body. It is preceded by a clean at the start of each set, and optionally you can perform a clean between each rep. It can be trained in traditional strength or muscle-building rep ranges, in circuit or fat-loss training, or as part of a larger kettlebell combination or complex.

Benefits

  1. Momentum from the legs powers the weight through the toughest part of the press
  2. Allows you to press more weight than a strict military press
  3. Full-body training that challenges the lower body as well as the shoulders, arms, back, and core
  4. Cleaning the kettlebells to the rack position trains the hips, core, and back muscles
9.3
Average

Single-arm kettlebell push-press Images

image
image
Show male images and videos

Single-arm kettlebell push-press Instructions

Single-arm kettlebell push-press muscle diagram
  1. Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
  2. Dip your body by bending the knees, keeping your torso upright.
  3. Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight. Lower the weight to perform the next repetition.