Kettlebell overhead press
Also called single-arm kettlebell press, one-arm kettlebell military press, kettlebell strict press.
What is a kettlebell overhead press?
The kettlebell overhead press takes one kettlebell from your shoulder to a straight arm overhead while you stand upright. This guide covers the single-arm strict version: your legs stay still during the press.
How do you perform a kettlebell overhead press?
Set up
- Clear enough space above you and stand with your feet about hip-width apart. Use both hands to bring a light kettlebell to one shoulder, or clean it there if you already know the movement.
- Hold the handle with the bell resting against the back of your forearm. Keep your wrist nearly straight and your elbow below your hand, then brace your torso.
Execution
- Press the bell upward without dipping your knees or leaning back. Let your elbow move outward as your arm rises.
- Finish with your elbow straight and your hand above your shoulder. Keep your feet planted and your torso upright.
- Bring the bell back to your shoulder under control. Complete your repetitions, use your free hand to help lower it safely, then switch sides.
Common mistakes
Adding a knee dip to finish the repetition
Stop the set or choose a lighter bell when you can no longer press it with still legs.
Leaning sideways or backward under the bell
Reduce the load and practise finishing upright instead of finding a new body position for each repetition.
Letting the wrist fold backward
Adjust the handle in your palm before pressing, and keep your knuckles above your forearm.
Where it fits in a session
Place it with your other pressing work in the session you have planned.
Begin with a bell you can control overhead. Record repetitions per arm and the weight of the single bell; use the same convention each time.
Muscles worked
Primary
Secondary
Schematic surface view. Some muscles are partly visible or not shown.
Variations
- Dumbbell shoulder pressUses dumbbells rather than a kettlebell; the linked guide demonstrates a seated two-arm press.
Frequently asked questions
Is this a push press?
No. Keep your knees still during this strict press. A push press uses a knee dip and leg drive to start the bell upward.
Do I need to clean the kettlebell before every repetition?
No. Start each press from your shoulder. Use both hands to position a light bell if you have not learned the clean; a clean before every press is a separate exercise.
Should my palm turn as I press?
Let your hand turn naturally as the bell rises. The illustration shows a palm-in start and a more forward-facing hand overhead; do not force a fixed angle that feels awkward.