Kettlebell Shoulder Press
Overhead press with kettlebells targeting deltoids and triceps to build shoulder strength and stability; demands core engagement and balance from offset load for functional power.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Traps, Abs, Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts, Medial Delts
Triceps
7/10Lateral Head, Medial Head
Traps
5/10Upper Traps
Abs
4/10Rectus Abdominis
Forearms
3/10Flexors
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand with feet shoulder-width apart. Rack two kettlebells at shoulder height, elbows tucked, wrists straight, core braced, and spine neutral.
- Brace core and glutes, grip ground with toes.
- Press kettlebells overhead by extending elbows, allowing slight arc to clear head.
- Lock out arms fully with kettlebells stacked over shoulders.
- Pause briefly at top for stability.
- Lower kettlebells controlled to rack position, engaging lats.
- Repeat for reps, maintaining full-body tension.
Coaching Tips
Form Cues
- Pack shoulders down
- Drive through heels
- Keep core tight
- Elbows forward
- Neutral spine
- Biceps by ears
Breathing
Inhale during lowering phase; exhale as you press overhead while bracing core.
Tempo
2-1-1
Range of Motion
From rack position at shoulders to full elbow lockout overhead with kettlebells aligned over shoulders and hips.
Safety
Safety Notes
- Avoid if acute shoulder pain present
- Use lighter weight if mobility limited
- Maintain neutral spine to prevent low back strain
- Ensure proper rack to avoid wrist strain
- Stop if dizziness or instability occurs
Spotting
Spot from behind for heavy sets; assist by supporting elbows during descent if needed, or use power rack safeties for heavier loads.
Common Mistakes
- Arching lower back
- Shrugging shoulders
- Flaring elbows wide
- Dropping weight uncontrolled
- Wrist hyperextension
- Leaning side to side
When to Avoid
- Shoulder impingement
- Recent shoulder injury
- Lower back issues
- Wrist instability
Flexibility Needed
- Shoulder flexion to 160 degrees
- Thoracic extension
- Ankle dorsiflexion for stability
Build Up First
- Master rack position
- Basic overhead press form
- Core bracing technique
Also known as
Kettlebell Overhead Press, KB Military Press, Standing Kettlebell Press
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