Shoulders
Kettlebell Push Press
The Kettlebell Push Press is a strength exercise with a kettlebell for your shoulders. Share of the load in the Zulta muscle model: front delts 27%, side delts 15% and triceps (lateral head) 9%.
How to do it
- Clean two kettlebells to the rack position and stand with feet hip-width.
- Brace your core and keep the elbows close to the ribs.
- Dip by bending the knees a few centimetres with the torso upright.
- Drive through the legs and use that momentum to press both bells overhead to straight arms.
- Lower the bells back to the rack, bending the knees slightly to absorb them.
Tips
- Keep the heels down during the dip and drive.
- Time the arms to take over right as the legs finish extending.
Common mistakes
- Dipping too deep and turning it into a squat.
- Letting the torso fold forward in the dip.
- Letting the bells crash into the rack.
Muscles worked by the Kettlebell Push Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Dumbbells travel wider and need more stabilising (Saeterbakken 2013). A dip and drive from the legs starts the bar. Pressing overhead is shoulder flexion and abduction with elbow extension: the front delt leads, the lateral delt and triceps assist, and the upper traps and serratus rotate the shoulder blade up.
Kettlebell Push Press alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
- Band Shoulder Press
- Seated Dumbbell Overhead Press
- Hammer Strength Shoulder Press
- Plate Loaded Shoulder Press
Similar exercises
Frequently asked questions
What muscles does the Kettlebell Push Press work?
Mainly the front delts. The side delts, triceps (lateral head), triceps (long head) and triceps (medial head) assist.
Is the Kettlebell Push Press good for beginners?
The Kettlebell Push Press is rated intermediate. If you are new, learn the Band Shoulder Press first and build up from there.
What is a good alternative to the Kettlebell Push Press?
For example the Dumbbell Push Press, Push Press and Kettlebell Double Press. They train mostly the same muscles, some with different equipment.
How do you make the Kettlebell Push Press harder?
Add weight or reps, or move on to the Dumbbell Push Press and Push Press.
Sources
- Saeterbakken and Fimland 2013, JSCR 27(7):1824-1831 (standing, seated, barbell, dumbbell)
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