One Arm Kettlebell Push Press

Muscles worked by the One Arm Kettlebell Push Press

Primary

Front DeltsAnterior Deltoid

Secondary

GlutesGluteus MaximusQuadsQuadriceps FemorisTrapsTrapeziusTricepsTriceps Brachii

Also called: front deltoid, anterior delt, front delt, anterior deltoid.

Equipment

Kettlebell

Also called: kb, cast iron kettlebell, competition kettlebell, girya.

How to do the One Arm Kettlebell Push Press

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.

Form 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.

At a glance

One Arm Kettlebell Push Press in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Arnold Press
• Barbell Overhead Press
• Behind the Neck Press
• Bodyweight Overhead Press
• Double Kettlebell Overhead Press
• Double Kettlebell Push Press
• Dumbbell Shoulder Press
• Machine Shoulder Press

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "one-arm-kettlebell-push-press",
  "name_en": "One Arm Kettlebell Push Press",
  "name_de": "Einarmiger Kettlebell-Push Press",
  "name_es": "Push Press con Pesa Rusa a Un Brazo",
  "description_en": "An explosive single-arm overhead press using leg drive to launch the kettlebell, allowing heavier loads than a strict press.",
  "description_de": "Ein dynamisches einarmiges Überkopfdrücken, bei dem ein kurzer Dip aus den Beinen den explosiven Schub für die Kettlebell liefert.",
  "description_es": "Un press unilateral con pesa rusa que usa un impulso de piernas para llevar el peso por encima de la cabeza.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "kettlebell",
  "body_part": "shoulders",
  "primary_muscles": [
    "anterior_deltoid"
  ],
  "secondary_muscles": [
    "gluteus_maximus",
    "quadriceps",
    "trapezius",
    "triceps_brachii"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "knee_safe"
  ],
  "variation_group": "overhead-press",
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Hold a kettlebell in the racked position at one shoulder.",
    "Stand with feet shoulder-width apart.",
    "Dip by bending your knees slightly.",
    "Drive explosively through your legs and press the kettlebell overhead.",
    "Lock out your arm at the top.",
    "Lower the kettlebell to your shoulder with control.",
    "Complete reps on one side, then switch."
  ],
  "instructions_de": [
    "Halte eine Kettlebell in der Rack-Position an einer Schulter.",
    "Steh schulterbreit.",
    "Beuge die Knie leicht.",
    "Strecke die Beine explosiv und drücke die Kettlebell über den Kopf.",
    "Strecke den Arm oben vollständig.",
    "Senke die Kettlebell kontrolliert zur Schulter.",
    "Wiederhole auf einer Seite, dann wechseln."
  ],
  "instructions_es": [
    "Sostén una pesa rusa en posición de rack en un hombro.",
    "De pie con los pies a la anchura de los hombros.",
    "Flexiona ligeramente las rodillas.",
    "Extiende las piernas de forma explosiva y empuja la pesa rusa por encima de la cabeza.",
    "Bloquea el codo en la parte superior.",
    "Baja la pesa rusa al hombro con control.",
    "Completa las repeticiones de un lado y luego cambia."
  ],
  "tips_en": [
    "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."
  ],
  "tips_de": [
    "Strecke Hüfte und Knie vollständig, bevor der Arm das Drücken übernimmt.",
    "Halte den Rumpf fest, damit du unter der Last nicht seitlich einknickst.",
    "Federe die Kettlebell beim Absenken mit den Beinen leicht ab."
  ],
  "tips_es": [
    "Haz la flexión de piernas corta y rápida, sin inclinar el torso.",
    "Sincroniza el empuje de piernas con la extensión del brazo.",
    "Aprieta el core al recibir la pesa de vuelta en el hombro."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/one-arm-kettlebell-push-press-start.webp",
      "peak": "images/flat/one-arm-kettlebell-push-press-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "one-arm-kettlebell-push-press");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.