Alternating Kettlebell Press

A unilateral overhead pressing movement that challenges shoulder stability and core strength. Develops balanced pressing power and identifies strength differences between arms.

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Category: strength
Level: intermediate
Force: push
Mechanic: compound
Equipment: kettlebell

Instructions

Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so.
Press one directly overhead by extending through the elbow, turning it so the palm faces forward while holding the other kettlebell stationary .
Lower the pressed kettlebell to the starting position and immediately press with your other arm.

Tips

Clean both kettlebells to shoulders before beginning
Keep non-pressing kettlebell stable at shoulder
Press straight up and slightly back
Engage core to prevent excessive back arch

Common mistakes

Allowing the non-pressing kettlebell to drop
Pressing forward instead of overhead
Using legs to assist the press

Safety

Ensure proper clean technique before attempting the press. Start with lighter weights to master the alternating pattern. Avoid if experiencing shoulder impingement.

Variations

Arnold Dumbbell Press
Standing One-Arm Dumbbell Triceps Extension
Kettlebell Thruster
Multi Grip Press
Log Lift