One-Arm Kettlebell Para Press

Shoulders

One-Arm Kettlebell Para Press

LevelIntermediate EquipmentKettlebell MechanicCompound ForcePush

A kettlebell press performed from a half-kneeling or rack position that emphasizes smooth strict pressing.

Strength

Primary musclesShoulders

Secondary musclesTriceps

Energy burned

≈ 21 kcalFor 3 × 8–12, rest 90s · ≈ 3.6 kcal/min

Estimate range 16–26 kcal (±25 %)

Muscle mass worked8 %

Effort during a set5.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Clean a kettlebell to the rack position.
2Kneel on one knee and stand your other foot out in front with the knee at 90 degrees.
3Keep your torso tall.

How to perform

1Press the kettlebell straight overhead without leaning.
2Lock out your arm and squeeze your glutes.
3Hold briefly.
4Lower the bell to the rack slowly.