Kettlebell Single Arm Side Press

Muscles worked

Setup

1. Clean the kettlebell to the rack position on one side, ensuring the wrist is straight and the bell rests on the outside of the forearm.
2. Set your feet slightly wider than shoulder-width apart, with your toes pointed roughly 45 degrees away from the pressing arm.
3. Engage your core and squeeze your glutes to create a stable, rigid base.

How to do it

1. Inhale to create intra-abdominal pressure, then begin leaning your torso away from the kettlebell at a slight forward-diagonal angle.
2. Exhale as you press the kettlebell vertically toward the ceiling, keeping your forearm perpendicular to the floor throughout the entire movement.
3. Continue leaning until your arm is fully locked out overhead, keeping your eyes fixed on the kettlebell to maintain balance and path.
4. Inhale as you slowly lower the kettlebell back to the rack position while simultaneously returning your torso to a vertical, upright stance.

Form checklist

• Keep the forearm of the pressing arm perfectly vertical at all times.
• Maintain constant eye contact with the kettlebell throughout the lift.
• Keep the shoulder of the pressing arm packed down and engaged, never letting it shrug toward your ear.
• Ensure the torso lean is controlled and intentional, not a collapse of the spine.

Pro tips

• Think about 'pushing yourself away' from the kettlebell rather than just pushing the weight up; this helps engage the lats and obliques effectively.
• Flare the lat on the pressing side as you begin the movement to create a solid 'shelf' for the weight to move from.

Make it harder

• Add a 3-second pause at the point of maximum lean with the arm fully extended to increase time under tension for the obliques.
• Slow the eccentric (lowering) phase to 4 seconds to further challenge shoulder stability and lat control.

Frequently asked

What muscles does the kettlebell single arm side press work?

The kettlebell single arm side press primarily targets the deltoids and triceps, and also works the abs, erector spinae, glutes, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the kettlebell single arm side press?

The kettlebell single arm side press uses kettlebell.

Is the kettlebell single arm side press good for beginners?

The kettlebell single arm side press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Barbell Clean And PressAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps
• Baseball HitAdvanced · biceps, deltoids, glutes, hamstrings, lats, obliques, pectorals, quadriceps, and triceps
• Dumbbell BurpeeIntermediate · deltoids, glutes, hamstrings, pectorals, quadriceps, and triceps
• Dumbbell Clean And PressAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps