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Shoulders · Kettlebell
Kettlebell Kneeling One Arm Shoulder Press
Kettlebell Kneeling One Arm Shoulder Press is a beginner compound strength exercise that works the delts (shoulders), with the triceps assisting. It needs a kettlebell. A typical prescription is 3 sets of 8-12 reps per side, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Kettlebell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Anterior Deltoids
Secondary muscles
- Triceps · Triceps Brachii
How to do Kettlebell Kneeling One Arm Shoulder Press
- Begin in a kneeling position on both knees with your torso upright. Hold a kettlebell in your right hand at shoulder height, with your elbow bent, facing the floor, and close to your body.
- Press the kettlebell overhead by extending your right arm fully, keeping your wrist straight and aligned with your shoulder.
- Lower the kettlebell back to the starting position.
- Repeat for the desired number of repetitions.
Form tips
- Maintain a neutral spine throughout the movement.
- Press the kettlebell straight up, avoiding any forward or backward motion.
- Exhale as you press the kettlebell overhead and inhale as you lower it back down.
Kettlebell Kneeling One Arm Shoulder Press alternatives
More delts exercises
Kettlebell Kneeling One Arm Shoulder Press FAQ
What muscles does Kettlebell Kneeling One Arm Shoulder Press work?
Kettlebell Kneeling One Arm Shoulder Press mainly works the delts in the shoulders (Anterior Deltoids). The triceps work as secondary muscles.
What equipment do you need for Kettlebell Kneeling One Arm Shoulder Press?
You need a kettlebell.
How many sets and reps of Kettlebell Kneeling One Arm Shoulder Press should I do?
Start with 3 sets of 8-12 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Kettlebell Kneeling One Arm Shoulder Press good for beginners?
Yes. Kettlebell Kneeling One Arm Shoulder Press is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Kettlebell Kneeling One Arm Shoulder Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Kettlebell Kneeling One Arm Shoulder Press?
Other exercises for the delts include Seated Dumbbell One Arm Shoulder Press, Dumbbell One Arm Shoulder Press (Version 2), Smith Machine Shoulder Press and Iso Lateral Shoulder Press Single Arm.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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