Exercise guide
Kettlebell One Arm Push Press
- Intermediate
- Compound
- Rep-based
- Back
- Chest
- Shoulders
- Upper arms
- Waist
The Kettlebell One Arm Push Press is a dynamic compound movement that utilizes a lower-body 'dip and drive' to move heavy loads overhead, maximizing power in the deltoids and triceps while demanding high core stability.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with feet shoulder-width apart, holding the kettlebell in the rack position with the weight resting on the outside of your forearm.
- Keep your elbow tucked close to your ribs and your wrist straight and neutral.
- Engage your core and glutes to create a stable base, extending your free arm to the side for balance.
How to do it
- Perform a quick, shallow dip by bending your knees slightly (about 3 inches) while keeping your torso perfectly upright.
- Explosively reverse the movement, driving through your heels to propel the kettlebell upward using leg momentum.
- Exhale and punch the weight toward the ceiling, fully extending your arm until the bicep is aligned with your ear.
- Lower the kettlebell back to the rack position under control, inhaling as you reset for the next repetition.
Form checklist
- Keep your heels glued to the ground during the initial dip phase.
- Ensure the torso remains vertical; do not lean forward or hinge at the hips.
- Finish with a locked-out elbow and a neutral spine at the top of the press.
- Maintain a tight core to prevent the lower back from arching as the weight goes overhead.
Pro tips
- The 'dip' should be short and snappy—think of your legs as a spring rather than a squat.
- Wait until your hips and knees are fully extended before you begin the arm press to maximize the transfer of energy.
- Squeeze the kettlebell handle tightly at the top of the movement to increase shoulder stability through irradiation.
Make it harder
- Implement a 3-5 second eccentric (lowering) phase to increase time under tension for the deltoids.
- Pause for 2 seconds at the top of the lockout to challenge overhead stability and core bracing.
Frequently asked
- What muscles does the kettlebell one arm push press work?
- The kettlebell one arm push press primarily targets the deltoids and triceps, and also works the rotator cuff and serratus anterior as secondary muscles.
- What equipment do you need for the kettlebell one arm push press?
- The kettlebell one arm push press uses kettlebell.
- Is the kettlebell one arm push press good for beginners?
- The kettlebell one arm push press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.