One-Arm Kettlebell Push Press

Shoulders

One-Arm Kettlebell Push Press

LevelIntermediate EquipmentKettlebell MechanicCompound ForcePush

A one-arm kettlebell overhead press that uses a small leg drive to help push heavier weight.

Strength

Primary musclesShoulders

Secondary musclesCalves Quadriceps Triceps

Energy burned

≈ 32 kcalFor 3 × 8–12, rest 90s · ≈ 5.5 kcal/min

Estimate range 24–40 kcal (±25 %)

Muscle mass worked20 %

Effort during a set9.8 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 at your shoulder.
2Stand with your feet shoulder width apart.
3Brace your core.

How to perform

1Dip your knees slightly, keeping your torso upright.
2Drive up through your legs and press the bell overhead.
3Lock your arm out and stand tall.
4Lower the bell back to the rack and reset.