Kettlebell Single-Arm Military Press
Overview
- Target Muscle Groups:
- Shoulders, triceps, back.
- Equipment:
- Kettlebell.
- Difficulty:
- Intermediate.
General Information
Kettlebell Single-Arm Military Press is a compound exercise that primarily targets the shoulders and also engages the triceps and back. It is an intermediate-level movement emphasizing strict vertical pressing with strong trunk stiffness and scapular control.
The unilateral setup exposes side-to-side differences and builds anti-rotation strength. The kettlebell’s racked position encourages a neutral wrist and a stacked forearm under the bell for efficient force transfer.
Use it as a main press in minimal-equipment programs or as assistance after barbell or dumbbell pressing. Moderate reps with crisp tempo work well for hypertrophy and shoulder endurance without grinding the low back.
Keep the path vertical, ribs down, and avoid side bend. If lockout feels unstable, add a brief pause to solidify overhead position.
Instructions
- Rack a kettlebell on one side with forearm vertical and wrist neutral; stand tall with feet hip-width.
- Brace lightly, glutes on, ribs stacked over the pelvis.
- Press straight up, keeping the elbow under the wrist and avoiding forward drift.
- Lock out overhead with a quiet shoulder and biceps near the ear.
- Lower under control to the rack without side bending or rotating.
- Repeat for reps, then switch sides.
- End the set when the torso starts to lean or the elbow drifts forward.
Common Mistakes
Injuries
Kettlebell Single-Arm Military Press is a medium risk exercise when performed with proper technique.
Watch for low-back extension and shoulder impingement from pressing forward. Keep a vertical path and select loads that allow clean lockouts.
Scale to half-kneeling to reduce spinal extension, or use a lighter bell. Stop if sharp pain, weakness, or radiating symptoms occur.
Frequently Asked Questions
- Q: Is a belt recommended for strict presses?
Usually not necessary. A light brace is sufficient; use a belt only if you struggle to avoid extension with heavier loads.
- Q: How narrow should my stance be?
Hip-width is a good default. A slight stagger can improve balance without letting the torso rotate.
- Q: Should I pause at the chest in the rack?
A brief rack pause improves control and eliminates bounce. Use it if you tend to rush the eccentric or lose shoulder position.
Overview
- Target Muscle Groups:
- Shoulders, triceps, back.
- Equipment:
- Kettlebell.
- Difficulty:
- Intermediate.