Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredKettle Bells
  • MechanicsCompound
  • Force TypePush (Unilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    Abs, Traps, Triceps
Target Muscle Group


Shoulders Muscle Anatomy Diagram

Tall Kneeling One Arm Kettlebell Press Overview

The tall kneeling one arm kettlebell press is a variation of the kettlebell press and an exercise used to strengthen the muscles of the shoulder.

By kneeling, you take the leg drive out of the exercise so all of the emphasis of the movement is on the pressing muscles.

Unilateral exercises, such as the tall kneeling one arm kettlebell press, train each side of the body individually to build balanced strength and a more aesthetic physique.

Tall Kneeling One Arm Kettlebell Press Instructions

  1. Assume a tall kneeling (both knees down) position with your knee directly underneath your hips and your toes tucked.
  2. Clean the kettlebell to 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.

Tall Kneeling One Arm Kettlebell Press Tips

  1. Don’t allow the head to jut forward excessively.
  2. Ensure the hips stay stacked underneath the torso as you press, don’t allow them to shoot back as you press.
  3. Drive the bicep to the ear and exhale as you press.
  4. 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.
  5. Keeping the elbows slightly bent at the top and not locking out entirely will help to keep tension on the shoulders.
  6. If you can’t lock out the elbows overhead than it may indicate a lack of shoulder mobility due to poor scapular upward rotation.