Shoulders / Intermediate / Compound (multi-joint)

Alternating Kettlebell Press

A kettlebell exercise for the front delts, with the triceps assisting.

At a glance

Primary

Front delts

Secondary

Triceps

Equipment

Kettlebell

Movement pattern

Overhead push

Level

Intermediate

Type

Shoulders, Compound (multi-joint), One side at a time

How to do it

1. Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so.
2. Press one directly overhead by extending through the elbow, turning it so the palm faces forward while holding the other kettlebell stationary .
3. Lower the pressed kettlebell to the starting position and immediately press with your other arm.

Common mistakes

• ✗ Wrist bent back under the bell.

  Why it hurts: The bell's weight hangs on the wrist and can sprain it.

  ✓ Instead: Keep the wrist straight with the bell resting on the forearm.

• ✗ Pressing out to the side.

  Why it hurts: The shoulder loads in a wide, unstable position.

  ✓ Instead: Start with the elbow in front of the body and press up in a slight arc.

Open in the appGet started