One-Arm Kettlebell Military Overhead Press
a.k.a. Kettlebell Overhead Press, Single-Arm Kettlebell Shoulder Press
Differentiation: Mechanics
This variation of a kettlebell shoulder press is unique. Here is how: you perform reps with one arm for a full set, | then switch the Kettlebell to your other arm. Working individual sides allows you to intently focus on each set of deltoids individually. You also hold the kettlebell with your palm facing your head. This style of grip works your front deltoids. Isolating the effort to these muscles increases their size and definition. This exercise may seem similar to a One-Arm Kettlebell Push Press, but it differs slightly. When performing this exercise - One-Arm Kettlebell Military Overhead Presses - | you push strictly using your shoulders | and do not use your quadriceps to help push the weight upward. Isolating the effort to these muscles increases the strength of your front deltoids.
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 the kettlebell in one hand, walk over the the spot where you will perform the exercise and stand.
4) Grasp the kettlebell in your hand
5) Place your feet shoulder-width apart.
6) Lift the kettlebell to shoulder height while twisting your wrist so that your palm facing your head.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while you lift the kettlebell
3) ...until your arm is fully extended and pointed overhead.
4) ...and turn your head to face the kettlebell.
5) Hold this position for a count of one second.
6) This is the ending position.
7) Then, inhale while you gradually lower the kettlebell downward...
8) ...until the kettelbell reaches shoulder level.
9) Repeat reps for a full set using that arm.
10) 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...
Your palm should face forward as you lift the kettlebell.
Keep your back straight and your head forward.
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. Before beginning the exercise, tighten your lat, abdominal and butt muscles