Shoulders / Intermediate / Compound (multi-joint)

One-Arm Kettlebell Military Press To The Side

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

At a glance

Primary

Front delts, Side delts

Secondary

Triceps

Equipment

Kettlebell

Movement pattern

Overhead push

Level

Intermediate

Type

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

Loads the shoulder. Use a load you can control and skip it if it causes pain.

How to do it

1. Clean a kettlebell to your shoulder. 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 inward. This will be your starting position.
2. Look at the kettlebell and press it up and out until it is locked out overhead.
3. Lower the kettlebell back to your shoulder under control and repeat. Make sure to contract your lat, butt, and stomach forcefully for added stability and strength.

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.

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