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Last updated March 5, 2026
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shoulders
Shoulder Press (Kettlebell)
Press a kettlebell overhead from the rack position, keeping the bell resting on the back of your forearm.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
front shouldersside shoulders
Secondary
tricepsupper trapsdeep abs / core
Equipment & setup
What you need and how to position yourself before starting.
Equipment
kettlebell
Movement pattern
Unilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Clean or swing the kettlebell to the rack position at your shoulder.
- The kettlebell rests on the back of your forearm with your elbow tucked in.
- Step 2Starting Position
- Stand with feet shoulder-width apart.
- Core is tight and glutes are engaged.
- The kettlebell sits in the rack with your wrist straight.
- Step 3Execution
- Press the kettlebell overhead by extending your arm.
- As the bell passes your head, rotate your palm to face forward.
- Fully extend your arm and lock the elbow at the top.
- Keep your core braced to prevent excessive arching.
- Lower the kettlebell back to the rack position slowly.
- Maintain a straight wrist throughout the movement.