Kettlebell Overhead Press
The kettlebell overhead press is a unilateral shoulder exercise targeting the deltoids. The offset center of mass of the kettlebell challenges wrist stability and shoulder control, building functional shoulder strength and core stability.
How to do it
- Stand with feet shoulder-width apart and hold a kettlebell in one hand at shoulder height in the rack position.
- Brace your core and keep your elbow pointing forward.
- Press the kettlebell straight overhead until your arm is fully extended.
- Pause at the top, then slowly lower the kettlebell back to the rack position.
- Repeat for the desired number of repetitions, then switch arms.
Form cues
- Keep your wrist firm and straight.
- Brace your core tightly before you press.
- Drive the kettlebell straight up toward the ceiling.
- Keep your ribs tucked down, not flared out.
Breathing: Inhale deeply as you brace your core at the bottom, hold as you press up, and exhale as you lower the weight back to the rack position.
Common mistakes
- Arching the lower back to help press the weight, which places unnecessary stress on the spine.
- Flaring the elbow out to the side, which compromises shoulder stability and joint health.
- Rushing the descent, which makes it harder to control the offset weight of the kettlebell.
Muscles worked
Primary: delts. Secondary: triceps, traps, abs.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps per arm, rest 60 seconds
Lose weight
3 sets × 10–12 reps per arm, rest 60 seconds
Build muscle
3–4 sets × 8–10 reps per arm, rest 90 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp shoulder pain, stop the exercise immediately and choose a gentler alternative.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Why does the kettlebell feel harder to press than a dumbbell?
The kettlebell's center of mass sits behind your hand, which challenges your wrist stability and engages more supporting muscles.
How heavy should my kettlebell be?
Start with a lighter weight that allows you to complete your target reps with good form before moving up.
Should I feel this in my lower back?
No. If you feel it in your lower back, you may be arching to compensate for tight shoulders or a heavy weight. Try bracing your core harder or reducing the load.