# Single-Arm Kettlebell Overhead Press: how to do it

- Main muscles: front delts
- Also works: triceps, abs
- Equipment: kettlebell
- Level: intermediate
- 3D demo (side view): https://media.trainaq.com/exercises/kettlebell_overhead_press/bb3249f0d4/side-m-720.mp4

## Steps

1. Hold the kettlebell in the rack, handle deep in your palm, elbow tucked.
2. Squeeze your glutes, brace your abs and lock your knees.
3. Press the bell straight up until your arm is locked beside your ear.
4. 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.

## 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

| 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) |  |

## Sources

1. [[ACE: Single-Arm Overhead Press (kettlebell)](](https://www.acefitness.org/resources/everyone/exercise-library/395/single-arm-overhead-press/)
2. [[StrongFirst: The 2 Most Common Military Press Mistakes](](https://www.strongfirst.com/2-common-military-press-mistakes-fix/)
3. [[StrongFirst: Mastering Your Press, Part II](](https://www.strongfirst.com/mastering-your-press-part-ii/)

Source: https://trainaq.com/exercises/kettlebell-overhead-press