Alternating Kettlebell Press

About This Exercise

The Alternating Kettlebell Press is a unilateral overhead pressing exercise that builds shoulder and triceps strength while challenging core stability and coordination. It is useful for developing balanced strength and preventing muscular imbalances.

1Setup

Stand with feet shoulder-width apart, knees slightly bent. Perform a two-handed kettlebell clean to bring both kettlebells to the 'rack' position: resting on the forearms in front of the shoulders, elbows tucked close to the ribs, wrists straight. Brace your core and keep your torso upright.

2Execution

Press one kettlebell directly overhead by extending the elbow. As you press, allow a slight natural rotation of the wrist so the palm faces slightly inward at the top. Fully lock out the arm without shrugging the shoulder excessively. Lower the kettlebell with control back to the rack position. Once it is stable, immediately press the opposite kettlebell. Maintain a tight core and avoid arching your lower back throughout. Perform all reps for one side before switching, or alternate each rep.

Pro Tips

• Brace your core throughout the entire set to protect your lower back.
• Avoid leaning to the side as you press; imagine pushing your head through a window frame.
• Keep the non-working arm tight and stable in the rack position.
• Initiate the press by thinking about pushing your fist straight up towards the ceiling.