One Arm Kettlebell Push Press

An explosive single-arm overhead press using leg drive to launch the kettlebell, allowing heavier loads than a strict press.

How to do it

1. Hold a kettlebell in the racked position at one shoulder.
2. Stand with feet shoulder-width apart.
3. Dip by bending your knees slightly.
4. Drive explosively through your legs and press the kettlebell overhead.
5. Lock out your arm at the top.
6. Lower the kettlebell to your shoulder with control.
7. Complete reps on one side, then switch.

Tips

• Keep your torso upright during the dip, not tipping forward.
• Time the press so your arm extends as your legs finish driving.
• Keep the dip shallow and quick rather than a half squat.

Muscles

Primary: Front deltoid

Secondary: Glutes (max), Quadriceps, Traps, Triceps