Shoulders / Intermediate / Compound (multi-joint)

One-Arm Kettlebell Push Press

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

At a glance

Primary

Front delts, Side delts

Secondary

Calves, Quads, Triceps

Equipment

Kettlebell

Movement pattern

Overhead push

Level

Intermediate

Type

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

How to do it

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.

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