Front delts exercise
Single-Arm Kettlebell Overhead PressHow to do it, with form in numbers
- Main muscles
- Front delts
- Also works
- Triceps, Abs
- Equipment
- Kettlebell
- Level
- Intermediate
How to do it
How do you do the Single-Arm Kettlebell Overhead Press?
- Hold the kettlebell in the rack, handle deep in your palm, elbow tucked.
- Squeeze your glutes, brace your abs and lock your knees.
- Press the bell straight up until your arm is locked beside your ear.
- Pull your elbow back down to your ribs to return to the rack.
Cues
- Forearm vertical all the way
- Wrist straight, grip tight
- Stand tall, no lean
Common mistakes
- Wrist bending back; keep the handle deep in the heel of your palm.
- Leaning away to finish the rep; brace and use a lighter bell.
- Using a knee dip; keep your legs locked for a strict press.
Form in detail
What does good form look like?
Starting position
Standing, one kettlebell in the right hand (mirror for the left). Feet hip- to shoulder-width apart and parallel, knees locked, glutes and abs tight, a "vertical plank". Rack position: the handle sits deep in the heel of the palm, crush grip, wrist straight (not bent back); the bell rests on the outside of the forearm, in front of the chest and shoulder. Fist at about chin to collarbone height, close to the centre line. Elbow tucked down in front of the ribs. Free arm hangs by the side with a clenched fist.
The movement
The fist travels straight up, close to the face. The forearm stays vertical the whole way. The elbow starts in front of the ribs and moves out and up as the fist passes the head, so the upper arm finishes vertical by the ear. Lowering reverses it: pull the elbow back down to the ribs and land the bell softly in the rack. The legs, hips and free arm do not move. No dip or leg drive.
End position
(turnaround point): arm locked overhead. Elbow 175–180°. Upper arm vertical, biceps beside the ear. Kettlebell directly over the shoulder joint and the middle of the foot, resting on the back of the forearm. Wrist straight. Torso still upright; no added lean.
Tempo
Press 1.5 s, hold lockout 0.5 s, lower 2 s, pause in the rack 0.5 s.
Form in numbers
What are the angles and distances?
| Measure | Target | Good range | Sources |
|---|---|---|---|
| Stance width | hip width | hip to shoulder width | |
| Knees | 180° (locked) | 175–180° | |
| Fist height in rack | chin level | collarbone to chin | |
| Forearm in rack and during press | vertical | ±10° | |
| Elbow at lockout | 178° | 175–180° | |
| Upper arm at lockout | vertical, by the ear | ±10° from vertical | |
| Wrist extension (any point) | 0° | 0–10° | |
| Side lean of torso | 0° | 0–5° (must not grow during the press) |
The targets our 3D demo was built to, from the references below. Bodies differ, so treat the ranges as a guide for your own build.
For coaches
Use this demo in your clients’ programs
The Single-Arm Kettlebell Overhead Press is in Trainaq’s exercise library. Add it to a workout, and your client sees this demo in the free Trainaq app above the sets they log.
Sources
