One Arm Kettlebell Push Press

What is One-Arm Kettlebell Push Press? The one-arm kettlebell push press is a dynamic compound exercise that combines elements of both a push press and a kettlebell overhead press. This movement involves explosively driving the kettlebell overhead using the legs and hips for power.

Tutorial

1. Start by holding a kettlebell in one hand at shoulder height, with your feet shoulder-width apart.
2. Bend your knees slightly and brace your core.
3. Initiate the movement by quickly straightening your legs and driving through your hips.
4. As you drive upward, simultaneously press the kettlebell overhead by extending your arm.
5. Lock out your arm at the top of the movement.
6. Slowly lower the kettlebell back to the starting position with control.
7. Repeat for the desired number of repetitions on one arm before switching sides.

Common Mistakes

• Using too heavy of a kettlebell, leading to poor form and potential injury.

• Not fully extending the arm at the top of the movement. - Allowing the lower back to arch excessively during the press.

• Using momentum to lift the kettlebell instead of relying on strength.

Tips for Better Results

• Focus on maintaining a strong core throughout the movement.

• Keep a neutral spine and engage your glutes to protect your lower back. - Start with a lighter kettlebell to master the technique before progressing to heavier weights.

• Control the lowering phase of the movement to work the muscles eccentrically.

Muscles Worked The one-arm kettlebell push press primarily targets the following muscles:

• Shoulders (deltoids) - Triceps - Chest - Core (abdominals and lower back) - Legs (quadriceps, hamstrings, glutes)