Kettlebell Arnold Press
Differentiation: Mechanics
This variation of a kettlebell shoulder press is unique. Here is how: you smoothly rotate your hand 180 degrees from a palm-in position at the beginning of the movement to a palm-out position at the end. This movement allows you to work all three parts of your deltoid. You also use one arm for a full set | then switch the Kettlebell to your other arm. Working individual sides allows you to work each shoulder individually.
Starting Position
To get into starting position, do this...
1) Obtain one kettlebell.
2) Locate an area of the gym with ample floor space to perform the exercise.
3) While holding a kettlebell in one hand, walk over the the spot where you will perform the exercise and stand.
4) Place your feet shoulder-width apart.
5) Hold the kettlebell in one hand - palm facing your hip.
6) Lift the kettlebell to your shoulder.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while you push the kettlebell upward and overhead, simultaneously twisting your hand for it faces outward.
3) ...until your arm is fully extended and pointed overhead.
4) This is the ending position.
5) Hold this position for a count of one second.
6) Inhale while you return the kettlebell to your shoulder.
7) Repeat reps for a full set using that arm.
8) When all reps are finished, switch the kettlebell to your other hand. Then, perform the same number of reps using your other arm.
Proper Form
Pay special attention to following proper form by...
Keep your back straight and your head forward.
Your wrist should rotate as you lift the kettlebell, and end with your palm facing forward.
Your thumb will be pointing inward at the top of the movement and as you rotate your hand, it will be facing outward when at the bottom of the movement.
Gear Advice
To perform this exercise, you will need access to Kettlebells. If you want to perform this exercise at home, we have listed a link below to the Kettle Bell made by Cap Barbell - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Cap Kettle Bell 35lb | $46.10 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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Appearing in the Video
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Tip
Do not lock out every single rep, otherwise you will become tired too easily. Focus on your hips and legs. Focus on your hips and legs.