One Arm Kettlebell Shoulder Press

Muscles worked by the One Arm Kettlebell Shoulder Press

Primary

Front DeltsAnterior DeltoidSide DeltsLateral Deltoid

Secondary

ObliquesOblique AbdominalsTrapsTrapeziusTricepsTriceps Brachii

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

Equipment

Kettlebell

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

How to do the One Arm Kettlebell Shoulder Press

1. Hold a kettlebell in the racked position at one shoulder.
2. Stand tall with feet hip-width apart.
3. Press the kettlebell straight overhead until your arm is locked out.
4. Keep your core tight throughout.
5. Lower the kettlebell back to the rack position with control.
6. Complete reps on one side, then switch.

Form tips

• Avoid leaning away from the kettlebell as it travels overhead.
• Finish with your biceps close to your ear at lockout.
• Squeeze your glutes to keep your ribs from flaring.

At a glance

One Arm Kettlebell Shoulder 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-shoulder-press",
  "name_en": "One Arm Kettlebell Shoulder Press",
  "name_de": "Einarmiges Kettlebell-Schulterdrücken",
  "name_es": "Press de Hombro con Pesa Rusa a Un Brazo",
  "description_en": "A strict single-arm overhead press from the rack position, training the shoulders while the core resists side-bending.",
  "description_de": "Ein striktes einarmiges Überkopfdrücken aus der Rack-Position, das die Schulter kräftigt und den seitlichen Rumpf als Stabilisator fordert.",
  "description_es": "Un press de hombro estricto a un brazo con pesa rusa, que exige estabilidad del core para evitar la inclinación lateral.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "kettlebell",
  "body_part": "shoulders",
  "primary_muscles": [
    "anterior_deltoid",
    "lateral_deltoid"
  ],
  "secondary_muscles": [
    "obliques",
    "trapezius",
    "triceps_brachii"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "knee_safe",
    "lower_back_safe",
    "no_axial_load"
  ],
  "variation_group": "overhead-press",
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Hold a kettlebell in the racked position at one shoulder.",
    "Stand tall with feet hip-width apart.",
    "Press the kettlebell straight overhead until your arm is locked out.",
    "Keep your core tight throughout.",
    "Lower the kettlebell back to the rack position with control.",
    "Complete reps on one side, then switch."
  ],
  "instructions_de": [
    "Halte eine Kettlebell in der Rack-Position an einer Schulter.",
    "Steh aufrecht, Füße hüftbreit.",
    "Drücke die Kettlebell senkrecht über den Kopf, bis der Arm gestreckt ist.",
    "Halte den Rumpf durchgehend angespannt.",
    "Senke die Kettlebell kontrolliert zurück in die Rack-Position.",
    "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 las caderas.",
    "Empuja la pesa rusa recto hacia arriba hasta bloquear el codo.",
    "Mantén el core apretado durante todo el ejercicio.",
    "Baja la pesa rusa a la posición de rack con control.",
    "Completa las repeticiones de un lado y luego cambia."
  ],
  "tips_en": [
    "Avoid leaning away from the kettlebell as it travels overhead.",
    "Finish with your biceps close to your ear at lockout.",
    "Squeeze your glutes to keep your ribs from flaring."
  ],
  "tips_de": [
    "Vermeide Schwung aus den Beinen, das Drücken bleibt strikt.",
    "Halte das Handgelenk gerade, die Kettlebell ruht außen auf dem Unterarm.",
    "Lehne den Oberkörper nicht zur Gegenseite, bleibe aufrecht über der Hüfte."
  ],
  "tips_es": [
    "No te inclines hacia el lado contrario al empujar.",
    "Mantén el antebrazo vertical bajo la pesa durante el recorrido.",
    "Exhala al empujar y evita encoger el hombro hacia la oreja."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/one-arm-kettlebell-shoulder-press-start.webp",
      "peak": "images/flat/one-arm-kettlebell-shoulder-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-shoulder-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.