Kettlebell Shoulder Press

Introduction

The Kettlebell Shoulder Press exercise involves lifting a kettlebell above your head while standing with your feet hip-width apart. It primarily strengthens the shoulders, triceps, and core muscles. This exercise is effective in building upper body strength and enhancing functional fitness, making it particularly useful for individuals aiming to improve their athletic performance or daily activities that require overhead movement.

Muscles Worked

• Primary: Deltoids (Anterior, Medial, Posterior)
• Secondary: Triceps, Trapezius, Serratus Anterior, Rotator Cuff Muscles

How to Do It (Step-by-Step)

1. Stand with feet hip-width apart, holding a kettlebell in each hand at shoulder level, elbows bent and palms facing forward.
2. Push the kettlebells straight up overhead, extending your arms completely.
3. Keep your core engaged, back straight, and eyes focused forward throughout the movement.
4. Lower the weights slowly and controlled to the starting position.

Tip: Breathe out as you push the kettlebells upwards and inhale as you lower them down.

Rep & Rest Guidelines

• Strength: 4–6 reps, 2–3 min rest
• Hypertrophy: 8–12 reps, 60–90 sec rest
• Endurance: 12–20 reps, 30–60 sec rest

For a seamless progression in your workout plan, consider Auto Progression!

Keep track of your rest periods with the Rest Timer feature.

Form Tips

• Maintain a neutral spine and keep your core engaged throughout the exercise.
• Position the kettlebell at shoulder level, elbow bent at a 90-degree angle, and press straight up over head without locking out the elbow.
• Control the descent by lowering the bell slowly back to the starting position, keeping control over the weight.

When to Use It

• Strengthening Upper Body for Calisthenics: Kettlebell shoulder press helps build the necessary strength in your shoulders and arms for more advanced calisthenics like handstand push-ups or muscle-ups.
• Enhancing Military Push-Up Performance: Adding kettlebell shoulder press to your routine can improve push-up performance by increasing your pressing power and shoulder stability.
• Balance Training in Sports: Kettlebell shoulder press is an effective exercise for athletes involved in sports requiring overhead movements, such as basketball or volleyball, to build rotator cuff strength and improve overall shoulder function.

Workout History helps you track your progress and maximize results from exercises like the kettlebell shoulder press.