Kettlebell single arm push press

Muscles worked: Quads, Glutes, Upper arms
QuadsGlutesUpper arms
🔧 Kettlebell ↕ Push 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Dip into a quarter squat, chest up. Explosively extend hips and legs while pressing the kettlebell overhead, rotating your wrist. Fully extend your arm overhead, then lower the kettlebell with control to the rack position. Alternate sides.

Muscles Worked

Rectus FemorisVastus LateralisGlute MaxLateral Head
Secondary: Rectus Abdominis, External Obliques

Tips

Focus on driving through your heels to engage your glutes and hamstrings for a powerful upward thrust. Maintain a tight core throughout the movement to stabilize your spine and prevent lower back strain. Allow your elbows to arc naturally as you press the kettlebell overhead, avoiding locking them out completely. Keep your eyes focused on a fixed point in front of you to help maintain balance and a neutral spine. Ensure your spine remains neutral throughout the exercise, avoiding excessive arching or rounding to protect your back.

Similar exercises

Kettlebell single arm floor press Upper arms, Shoulders · 🔧 Kettlebell 3/10 Kettlebell single arm z press Upper arms, Back · 🔧 Kettlebell 4/10 Kettlebell single arm overhead press Shoulders · 🔧 Kettlebell 3/10 Dumbbell single arm floor press Upper arms, Shoulders · 🔧 Dumbbells 3/10 Dumbbell single arm hammer press Shoulders, Upper arms · 🔧 Dumbbells, Flat Bench 3/10 Kettlebell push press Shoulders · 🔧 Kettlebell 4/10 Dumbbell single arm bench press Shoulders, Upper arms · 🔧 Dumbbells, Flat Bench 3/10 Single arm push up Upper arms, Chest, Shoulders, Back · 🔧 no equipment 7/10
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