Military Press - One Arm, Seated (Kettlebell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Sit on a bench with back support, holding a kettlebell in one hand.
   • Place your feet flat on the ground, shoulder-width apart, and maintain a straight posture.
2. Step 2Position the Kettlebell
   • Rest the kettlebell on your knee or thigh before the lift.
   • Keep your other hand on the bench for stability.
3. Step 3Engage Your Core
   • Tighten your core muscles to stabilize your body during the lift.
   • Keep your back straight and shoulders relaxed.
4. Step 4Lift the Kettlebell
   • Press the kettlebell upward by extending your arm, keeping your wrist straight.
   • Ensure that your elbow is close to your body as you lift.
5. Step 5Reach the Top Position
   • Extend your arm fully overhead, keeping your shoulder down and away from your ear.
   • Hold the position briefly to maintain balance.
6. Step 6Lower the Kettlebell
   • Slowly lower the kettlebell back to the starting position at shoulder level.
   • Control the movement to avoid dropping the weight.
7. Step 7Repeat
   • Perform the desired number of repetitions on one side before switching to the other arm.
   • Maintain proper form throughout each repetition.
8. Step 8Finish the Exercise
   • After completing your sets, carefully place the kettlebell down on the floor.
   • Stand up slowly, ensuring your back remains straight.