At a glance
- Main muscle
- Shoulders
- Also works
- Triceps and core
- Equipment
- Kettlebell
- Rep range in Mitta
- 6 to 12 reps
- Skill level
- Intermediate
- How tiring
- Medium
- One side at a time
- Yes
- Weight step in Mitta
- 4 kg
How to do it
- Kettlebell in the rack position on your shoulder.
- Brace your glutes and abs.
- Press straight up, wrist straight.
Pick a weight you can lift for 6 to 12 reps with good form, and stop each set with a few reps left in the tank. Do the same number of reps on both sides, starting with your weaker side.
Why rating B
A good shoulder exercise at home; kettlebells go up in big jumps, so gradual progression is hard. Hence B.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Seated Dumbbell Shoulder Press · Dumbbell · rating A
- Landmine Press · Barbell · rating B
- Standing Dumbbell Shoulder Press · Dumbbell · rating B
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the single-arm kettlebell overhead press.
Let Mitta set the weight.
Mitta plans the single-arm kettlebell overhead press with a weight and rep target for every set, worked out from your last sessions.
Questions about the
single-arm kettlebell overhead press
What muscles does the single-arm kettlebell overhead press work?
The single-arm kettlebell overhead press mainly trains your shoulders. Your triceps and core help.
How many reps of the single-arm kettlebell overhead press should I do?
Mitta plans the single-arm kettlebell overhead press at 6 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the single-arm kettlebell overhead press?
Good alternatives that train the same muscle are the seated dumbbell shoulder press, landmine press and standing dumbbell shoulder press.
Is the single-arm kettlebell overhead press good for beginners?
It takes some practice. Learn it with a light weight first, or start with an easier alternative.
Why does the single-arm kettlebell overhead press have rating B?
A good shoulder exercise at home; kettlebells go up in big jumps, so gradual progression is hard. Hence B.