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Shoulders · Kettlebell
Kettlebell Strict Press
Kettlebell Strict Press is an intermediate compound strength exercise that works the delts (shoulders), with the triceps and upper chest assisting. It needs a kettlebell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Kettlebell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Anterior Deltoids
Secondary muscles
- Triceps · Triceps Brachii
- Upper Chest · Pectoralis Major, Clavicular Head
How to do Kettlebell Strict Press
- Stand with your feet shoulder-width apart, holding a kettlebell in your right hand, close to the front of your shoulder. The kettlebell should rest against the back of your wrist, with your palm facing inward and your elbow close to your body facing down.
- Press the kettlebell directly overhead by extending your arm upward, keeping your wrist straight.
- Lower the kettlebell back to the starting position with control, returning it to shoulder height.
- Repeat for the desired number of repetitions, then switch to the left hand and perform the exercise on the other side.
Form tips
- Maintain a neutral wrist position to avoid strain.
- Avoid using momentum; focus on a slow, controlled press.
- Exhale as you press the kettlebell up and inhale as you lower it.
Kettlebell Strict Press alternatives
More delts exercises
Kettlebell Strict Press FAQ
What muscles does Kettlebell Strict Press work?
Kettlebell Strict Press mainly works the delts in the shoulders (Anterior Deltoids). The triceps and upper chest work as secondary muscles.
What equipment do you need for Kettlebell Strict Press?
You need a kettlebell.
How many sets and reps of Kettlebell Strict Press should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Kettlebell Strict Press good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Kettlebell Strict 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 Strict Press?
Other exercises for the delts include Dumbbell Scott Press, Dumbbell W Press, Smith Machine Shoulder Press and Barbell Press Under.
For developers
Use Kettlebell Strict Press in your app
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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