Kettlebell Overhead Press
The Kettlebell Overhead Press is a unilateral strength exercise that builds shoulder and tricep power while challenging core stability due to the offset center of gravity. It involves pressing a kettlebell from a racked position at the shoulder to a full overhead lockout.
Because the kettlebell press demands significant shoulder stability, the AI analyzes your recovery metrics like HRV and sleep to determine if your nervous system is ready for heavy overhead loading. It tracks your set-by-set performance and RPE to auto-adjust weight, ensuring you stimulate the deltoids without compromising form or risking impingement. If you have a history of shoulder pain logged in your profile, the system can automatically suggest more stable regressions like landmine presses to keep you training safely.
Form Cues
- Keep your wrist neutral and forearm vertical in the rack position
- Engage your glutes and core to create a stable base
- Press the kettlebell straight up, rotating your palm forward at the top
- Keep your elbow tucked close to your ribs at the start of the movement
- Lower the weight slowly back to the rack position under control
- Don't arch your lower back excessively to push the weight up
- Don't let your wrist bend backward under the handle
- Don't flare your elbow out wide immediately at the start
- Don't use your legs to generate momentum unless performing a push press
- Don't press the weight out in front of your body
Common Mistakes
- Excessive spinal extension (leaning back)
- Broken or bent wrist position
- Flaring the elbow too early
- Lack of core engagement
- Pressing forward instead of vertically
Muscles Worked
This exercise primarily targets the anterior deltoids and triceps for upper body pushing strength. The unique offset weight of the kettlebell also forces the rotator cuff stabilizers and core muscles to work harder than they would with a standard dumbbell press to maintain alignment.
Primary
Secondary
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