Kettlebell press

4 × 8-10 c/u  ·  Equipment: Kettlebell, No equipment

Muscle groups: Shoulders · Arms

How to do kettlebell press

1. Take the kettlebell to the rack position: handle resting on the forearm with the elbow tucked into your side.
2. Brace the core and squeeze the glute on your working side to create a stable base.
3. Press overhead while rotating your torso slightly and extending the elbow.
4. Fully extend the arm until the elbow locks, with the bell right above the shoulder.
5. Lower the bell under control back to the rack without letting the elbow flare out.
6. Finish all reps on one side, then switch, keeping the wrist aligned throughout.

Mistakes to avoid

• Do not arch your lower back when pressing; squeeze the glute and brace the core to protect the spine.
• Do not let the elbow flare outward or the bell drift out of the shoulder line.
• Do not lock the elbow abruptly; extend under control without bouncing.
• Start light: if you feel shoulder or wrist pain, reduce the load and check your grip.

Progression

• Start with 8-10 reps per side with a light bell and add weight once you finish the sets without postural compensation.
• Build up to 4-5 sets as you master the movement, and add 2-second pauses at the top to increase time under tension.
• When you handle 10-12 kg per side comfortably, jump to the next bell (4-6 kg more) and relearn the technique again.