Kettlebell Press

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 8 to 12 reps with 60 to 120 seconds of rest.

Execution and technique cues

• Clean the kettlebell to the rack position with a straight wrist and the forearm vertical.
• Brace the core, squeeze the glutes, and tuck the chin slightly to prepare for the press.
• Press the kettlebell overhead in a spiral path, allowing the shoulder to rotate naturally.
• Lock out the elbow completely with the bicep close to the ear at the top.

Common mistakes

• Allowing the wrist to bend backward, placing excessive strain on the joint.
• Using momentum from the legs to push the weight up instead of performing a strict press.
• Leaning the torso to the opposite side to assist in moving the kettlebell overhead.

Frequently asked questions

Why should my wrist remain straight during the press?

A straight wrist ensures optimal force transfer from your arm to the kettlebell and prevents hyperextension injuries to the wrist joint.

Is it normal for the kettlebell to rotate during the press?

Yes, the kettlebell should follow a natural spiral path, moving from the rack position outward and ending with the palm facing forward at lockout.

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