Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredKettle Bells
- MechanicsCompound
- Force TypePush (Unilateral)
- Experience LevelBeginner
- Secondary Muscles
Traps, Triceps
Target Muscle Group
Shoulders
One Arm Seated Kettlebell Press Overview
The one arm seated kettlebell press is a variation of the kettlebell press and an exercise used to strengthen the muscles of the shoulders.
The kettlebell provides a unique challenge to the movement when compared to alternative variation, as the weight sits below the handle.
Performing unilateral exercises, such as the one arm seated kettlebell press, is a good way to build balanced strength and an aesthetic physique.
One Arm Seated Kettlebell Press Instructions
- Assume a seated position on a bench while grasping a kettlebell with a neutral grip.
- Curl or clean the kettlebell into a front racked position.
- Press the bell overhead until the shoulder reaches full flexion and the elbow is locked out.
- Slowly lower the kettlebell back to the starting position and repeat for the assigned number of repetitions.
One Arm Seated Kettlebell Press Tips
- Don’t allow the head to jut forward excessively.
- Drive the bicep to the ear and exhale as you press.
- If you sense any pressure in your neck or traps during the movement, look to address a lack of thoracic spine extension or shoulder flexion.
- Keeping the elbows slightly bent at the top and not locking out entirely will help to keep tension on the shoulders.
- If you can’t lock out the elbows overhead than it may indicate a lack of shoulder mobility due to poor scapular upward rotation.
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