One Arm Seated Kettlebell Press Video Guide

Exercise Profile

  • Strength
  • Kettle Bells
  • Compound
  • Push (Unilateral)
  • Beginner
  • Traps, Triceps
Shoulders Exercises Diagram Target Muscle Group

One Arm Seated Kettlebell Press Overview

The one arm seated kettlebell press is a variation of the kettlebell press and an exercise used to strengthen the muscles of the shoulders.

The kettlebell provides a unique challenge to the movement when compared to alternative variation, as the weight sits below the handle.

Performing unilateral exercises, such as the one arm seated kettlebell press, is a good way to build balanced strength and an aesthetic physique.

One Arm Seated Kettlebell Press Instructions

  1. Assume a seated position on a bench while grasping a kettlebell with a neutral grip.
  2. Curl or clean the kettlebell into a front racked position.
  3. Press the bell overhead until the shoulder reaches full flexion and the elbow is locked out.
  4. Slowly lower the kettlebell back to the starting position and repeat for the assigned number of repetitions.

One Arm Seated Kettlebell Press Tips

  1. Don’t allow the head to jut forward excessively.
  2. Drive the bicep to the ear and exhale as you press.
  3. If you sense any pressure in your neck or traps during the movement, look to address a lack of thoracic spine extension or shoulder flexion.
  4. Keeping the elbows slightly bent at the top and not locking out entirely will help to keep tension on the shoulders.
  5. If you can’t lock out the elbows overhead than it may indicate a lack of shoulder mobility due to poor scapular upward rotation.