Kettlebell Z Press

Muscles worked

Setup

1. Sit on the floor with your legs extended in a wide 'V' shape and your spine perfectly upright.
2. Clean the kettlebell to the rack position on one side, with the bell resting on the outside of your forearm and your elbow tucked close to your ribs.
3. Flex your toes toward your shins and drive your heels into the floor to create a stable base.
4. Extend your non-working arm out to the side or clench it into a fist to create full-body tension.

How to do it

1. Inhale to brace your core, then exhale as you press the kettlebell vertically until your arm is fully locked out overhead.
2. Rotate your wrist during the press so your palm faces forward at the top, with your bicep aligned with your ear.
3. Maintain a perfectly vertical torso throughout the movement, avoiding any leaning or swaying.
4. Inhale as you slowly lower the kettlebell back to the rack position under control, following a 2-3 second tempo.

Form checklist

• Keep your spine vertical; do not lean back as the weight moves upward.
• Ensure your knees stay locked out and your heels remain in contact with the floor.
• Maintain a neutral wrist; do not let the kettlebell pull your hand backward.
• Keep your ribs tucked down to prevent excessive arching in the lower back.

Pro tips

• Focus on 'pushing yourself away from the floor' to maintain spinal height and prevent collapsing into your hips.
• If you lack hamstring flexibility to sit upright, sit on a small yoga block or a 25lb weight plate to elevate your hips slightly.
• Squeeze your quads and glutes as hard as possible to provide a rigid foundation for the press.

Make it harder

• Perform the movement with a kettlebell in each hand (Double Z Press) to double the stability demand.
• Bring your legs together straight in front of you to narrow your base of support and maximize the core challenge.

Frequently asked

What muscles does the kettlebell z press work?

The kettlebell z press primarily targets the biceps, deltoids, and triceps, and also works the erector spinae, lats, and serratus anterior as secondary muscles.

What equipment do you need for the kettlebell z press?

The kettlebell z press uses kettlebell.

Is the kettlebell z press good for beginners?

The kettlebell z press is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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