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Standing Kettlebell Single-Arm Press

A unilateral (one-sided) exercise is a staple for a good workout routine. Adding a standing kettlebell single-arm press can be the perfect start. It targets the shoulders and triceps and noticeably improves your upper-body strength, power, and stability. 

As a one-sided exercise, it's highly functional and helps to correct muscle imbalances. It can also improve the coordination of gymgoers and athletes alike. 

In this guide, we provide programming tips, discuss the correct technique, and outline all the benefits you’ll experience with this exercise.

How To Do

  1. Stand with your feet shoulder-width apart and the kettlebell directly between your legs, at mid-foot level.
  2. Hinge at the waist and, with a straight back, lean forward to pick up the kettlebell.
  3. Grab the kettlebell with one hand and bring it up to chest level.
  4. This is your starting position for the press. 
  5. Hold the kettlebell in front of the chest with your palm facing inward. 
  6. Keep your elbow tight next to your body and point it down toward your hip.
  7. Extend the opposite arm out to the side.
  8. Press the kettlebell overhead by bringing your elbow out to the side until full lockout.
  9. Rotate your wrist as you press, so your palm faces forward at the top.
  10. Lower it back to the start with your elbow returning to your hip and thumb to your collarbone.
  11. Repeat for the desired reps.

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Tips From Expert

  • Hinge down for the kettlebell while keeping the hips higher than the knees, and maintain a straight back.
  • Pull the shoulders back and down, lift the chest, and bring the kettlebell up to chest height. 
  • Hold the kettlebell so the handle is cutting across the heel of your palm.
  • Ground yourself through your heels, squeeze your glutes, and drive the press while engaging your core.
  • Maintain a tight grip on the kettlebell throughout the pressing movement.
  • Keep your wrist straight to prevent it from collapsing. 
  • Protect your back by avoiding leaning back.

Optimal Sets and Reps

Below you can find the sets and reps recommendations for standing kettlebell single-arm presses, based on your fitness goals. These will help you successfully gain strength, power, endurance, or muscle size.

Training TypeSetsReps
Strength Training3–54–6
Hypertrophy3–48–12
Endurance Training3–412–20
Power Training3–51–3
Optimal Sets & Reps of Standing Kettlebell Single-Arm Press

How to Put in Your Workout Split

The standing kettlebell single-arm press is a functional exercise that makes a good addition to any strength training routine. It targets the shoulders and arms, working one side of the body at a time.

Below are options for incorporating them into your gym or home workout routine:

  • Upper-Body — Combine the standing kettlebell single-arm press with chest, triceps, and back exercises. Implement it at the beginning of your workout, before these exercises by using a lightweight. This can warm up the shoulders to aid in better performance. 
  • Arms And Shoulder —  It complements the arms and shoulders workouts that also engage the shoulders and triceps, like triceps extensions and lateral raises. This can pre-fatigue your upper-body muscles and maximize muscle gains.
  • Push Workout — The shoulders and arms are involved in many pushing motions, such as the military press, and other arm workouts with dumbbells. Therefore, the standing kettlebell single-arm press is a great addition to a push workout. Add it at the end of your session.
  • HIIT Training — You can also dedicate a day to high-intensity interval training (HITT). The kettlebell standing press can be a great addition to these workouts. Combine it with other exercises with high reps and short rest periods. This can increase your heart rate and breathing, improving your cardiovascular fitness.

Primary Muscle Groups

Anterior Deltoid

Muscles located at the front of your shoulder region

Lateral Deltoid

Muscles located at the side of your shoulder which gives your shoulders a rounded appearance.

Anterior Deltoid

The deltoid muscles sit on the top of your shoulders. They are made up of three heads: the anterior, lateral, and posterior heads.

The anterior head is located at the front of the shoulder and originates from the collarbone. It attaches to the arm bone called the humerus. The standing kettlebell single-arm press predominantly targets this muscle, therefore raising the arm above the head (flexion). It has a muscle activation rate of up to 57.9% during this exercise.

When the anterior deltoid engages, the arm moves forward and up until it is fully stretched overhead. Additionally, this muscle aids in the stabilization of the shoulder throughout the movement. 

Lateral Deltoid

The lateral head of the deltoid sits at the outer side of your shoulders. This gives your shoulder that rounder contour. It originates from the shoulder blade and inserts into the humerus.

In general, it assists in shoulder flexion and moves the arm away from the body (abduction). The standing kettlebell single-arm press combines these movements. The lateral head raises the arms to the side. This happens as we rotate the forearm. 

The elbow then moves to the side up to a full lockout position. It's an important muscle that helps you achieve the press by stabilizing the shoulders.

Secondary Muscle Groups

Serratus Anterior

Small, fan shaped muscle that lies deep under your chest and scapula.

Upper Trapezius

Triangular shaped muscles located between your neck and shoulder blades.

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Triceps Lateral And Medial Heads 

The triceps is a muscle at the back of your upper arms. It has three heads: the long, medial, and lateral heads. The lateral head originates from the humerus and attaches to the forearm.

The long head extends the elbow during the kettlebell single-arm press. As the kettlebell reaches shoulder height, the triceps lateral head activates to straighten the elbow. It's engaged until the arm is fully extended. Overall, it's important for force generation, allowing you to complete the press with ease. 

The medial head, similar to the lateral head straightens the elbow. However, it's engaged throughout the movement. That’s to provide stability to the elbow joint at the upward and downward phases. It makes sure that the kettlebell reaches the top safely.

Triceps Long Heads

The triceps long head is located between the medial and lateral head. It’s a larger and longer muscle, crossing both the shoulder and the elbow joint. It connects the shoulder blade with the forearm. Its role is to extend the elbow and to maintain shoulder stability throughout the entire movement. 

Upper Trapezius 

The trapezius is a large triangular muscle, that extends from the neck to the mid back. It is divided into three parts: the upper, middle, and lower traps. The upper portion starts from the base of the skull and inserts into the collarbone. 

During the standing kettlebell single arm press, it induces upward rotation of the shoulder blade. Without this, the arm wouldn’t be able to move overhead. Shoulders with stronger upper trapezius had a more optimal upward rotation of the shoulder blade at 30-, 60-, 90-, and 120-degree angles.

The upper trap normally starts engaging at around 30 degrees of arm abduction. It's highly active until full overhead position. It gives a stable base for a powerful and effective standing kettlebell single-arm press. 

All this is performed in coordination with other muscles, such as the deltoid and the serratus anterior. 

Serratus Anterior 

The serratus anterior is a fan-shaped muscle, that lies deep under your chest and scapula. It originates from the ribs and inserts into the shoulder blade. It assists in inspiration (breathing in) by lifting the ribcage. It also pushes the shoulder blade forward and helps the upper trap in the upward rotation of the shoulder blade. 

It plays a critical role in stabilizing the scapula during the kettlebell single-arm press. It keeps it against the rib cage while pressing. This is also important for smooth shoulder joint movement.

Equipment

Kettlebell

Kettlebell

These are great for both unilateral and bilateral training. They offer a full-body conditioning workout. Ensure you maintain a firm grip.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Supine Kettlebell Arm Bar

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Cable Lateral Raise

Squat To Overhead Press

Barbell Military Press

Dumbbell Front Raise

Dumbbell Arnold Press

Alternating Dumbbell Press

Barbell Front Raise

Pike Push-Up

Arm Circle

Dynamic Arm Swing

Who Should Do?

Athletes

Shoulder pain and injuries are the highest among athletes, especially those performing overhead movements. In water polo, 24–80% of athletes suffer from shoulder pain. That’s because overhead sports require high amounts of shoulder strength and stability. 

Standing kettlebell single-arm presses engage the shoulder and scapula stabilizers. This can prevent injuries during sports. Additionally, the unilateral focus can improve muscle imbalances and single-arm strength. These all are essential for optimal performance. 

Older Adults

Those who have a good foundation in weightlifting and technique could benefit from kettlebell presses. About 30% of adults over age 70 have trouble with performing everyday tasks.

This can be due to age-related strength and muscle loss. Therefore, performing exercises like the kettlebell press can improve function. As a single-sided exercise, it can prevent muscle imbalances and improve upper-body strength for older adults.

People Who Want To Improve Their Mind-Muscle Connection

Mind-muscle connection means you can fully focus on the specific muscle you are working. Focusing on specific muscles increases their engagement by up to 60%.

Standing kettlebell single-arm press can make this even easier for you. Using one arm lets you focus entirely on your shoulder and the pressing motion. This can improve your mind-muscle connection. 

Who Should Not Do?

People With Balance Issues

Standing kettlebell single-arm press requires balance and coordination as it is performed standing. Although resistance training can improve balance and postural control, those with balance issues should modify this exercise.  

It can be done kneeling or seated to increase safety. Gradually implementing the standing version under the supervision of a medical or fitness professional could be a way to progress.

Beginners

Standing kettlebell single-arm presses are a great way to build strength and stability in the upper body. However, it’s important to build foundations of strength and stability before performing this exercise. 

This can be done through a beginner arm workout or with dumbbells. This is only until you build the necessary strength and learn the correct technique. You can ask a fitness professional to guide you through the correct form.

People With Chronic Shoulder Pain and Injuries

People with chronic shoulder pain or injuries should avoid standing kettlebell single-arm presses. The overhead movement, especially when done with incorrect form, can aggravate the injured tissues. 

This does not mean resistance training is harmful or that you need to avoid it forever. Some patients may be asked to perform this exercise as part of a rehabilitation program. Ask a medical professional before beginning a new exercise program. 

Benefits Of The Exercise

Builds Strength

The standing kettlebell single-arm press is an amazing exercise for building strength. It works the shoulders and arms along with the entire core.  The core prevents excessive leaning or twisting. The one-sided movement requires control from the shoulder, upper trap, and other scapular stabilizer muscles. 

This contributes to a stronger body, making everyday tasks and overhead movements easier. 

Increases Stability

The standing kettlebell single-arm press is performed with one arm. This requires greater engagement from the stabilizer muscles. This includes the core muscles and the shoulder muscles that help the arm stay within the socket  Each side of the body has to work independently to maintain a stable position and correct posture. 

The muscles around the shoulder blade are also highly active, ensuring its stability. Additionally, these muscles ensure the scapula moves in coordination with the arm during the press. All of these factors can improve the stability of the core and shoulders. 

Improves Cardiovascular Endurance

The kettlebell single-arm press is a dynamic exercise that can be performed with a high number of repetitions. It also makes a good addition to full-body circuit training. When done with higher reps and shorter rest, it can keep the heart rate elevated. 
That’s also because this exercise demands more muscle engagement. Engaging these larger muscle groups can improve cardiovascular endurance.

Frequently Asked Questions

What are the benefits of the standing kettlebell single-arm press?

Standing kettlebell single-arm press can improve the strength and stability of the core and upper body. Additionally, as it is performed standing, it can improve balance and coordination.

What muscles do standing kettlebell single-arm presses work?

Kettlebell single-arm presses work the front and lateral deltoids and the triceps. The upper traps and serratus anterior also assist in performing the pressing movement.

Are standing kettlebell single-arm presses effective?

Yes, kettlebell single-arm presses are highly effective. They promote functional strength by building stability in the core and shoulder joints. This is important for overhead sports and daily activities.

Can you build muscle with standing kettlebell single-arm presses?

Standing kettlebell single-arm presses target several muscles in the upper body. These include the deltoid and triceps. Training them can build muscle in these areas and give that rounded contour to your shoulders.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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