Single Arm Kettlebell Shoulder Press
The Single Arm Kettlebell Shoulder Press is a unilateral strength exercise that builds powerful shoulders and triceps while engaging the core for stability. By pressing from the unique 'rack position,' it challenges shoulder mechanics and helps correct strength imbalances between the left and right sides.
Because unilateral overhead pressing relies heavily on shoulder stability and core engagement, our AI analyzes your RPE and performance data to detect strength asymmetries between your left and right sides. If your recovery status or HRV indicates systemic fatigue, the AI can automatically adjust the load or volume to prevent form breakdown, ensuring you build strength safely without straining the rotator cuff.
Form Cues
- Start with the kettlebell in the rack position, thumb close to your collarbone
- Keep your wrist straight and forearm vertical
- Squeeze your glutes and brace your core before pressing
- Press the weight straight up until your bicep is close to your ear
- Lower the bell slowly back to the rack position with control
- Don't arch your lower back as you press overhead
- Don't let your wrist bend backward under the weight
- Don't flare your elbow out to the side at the start of the movement
- Don't use your legs to generate momentum unless performing a push press
- Don't lean sideways away from the weight to help lift it
Common Mistakes
- Hyperextending the lumbar spine
- Broken or bent wrist position
- Flaring the elbow too early
- Rushing the lowering phase
- Leaning the torso laterally
Muscles Worked
This exercise primarily targets the anterior deltoids and triceps to drive the weight overhead. Unlike dumbbell variations, the offset center of mass of the kettlebell forces the rotator cuff and core muscles to work significantly harder to maintain vertical alignment and stability.
Primary
Secondary
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