Perfect Form: How to Do a Kettlebell Press & Progressions

I find something oddly satisfying about pressing weight overhead. It’s not just about strength; it’s about control, precision, and the confidence of moving a load into a position of power. But here’s the thing: not all presses are created equal.

While barbells and dumbbells dominate gym floors, the kettlebell brings a whole different challenge to the game. Whether you’ve dabbled in kettlebell training or are just curious about what makes these oddly shaped weights so special, I’m going to show you how kettlebell presses can revolutionize your shoulder sessions.

Kettlebell Press Benefits

Different Angle from Dumbbells and Barbell Press

With the weight’s centre of mass sitting below the handle, the kb creates a natural arc during pressing. This changes the mechanics of the lift, engaging muscles differently to barbells and dumbbells. The off-centre load also challenges your grip and wrist strength.

Multiple Variations

Kettlebell presses come in many forms, such as the strict press, push press, bottoms-up press, and even the kettlebell Swing. Each variation targets slightly different muscle groups and requires varied levels of coordination and power.

For example, the bottoms-up press demands extreme focus on grip and wrist stability, while the push press allows for greater load by incorporating the legs.

Body Alignment

Pressing a kb naturally encourages better body alignment. The design of the kettlebell requires you to maintain a strong, stacked position, where the wrist, elbow, shoulder, and torso align properly.

This posture reduces strain on joints and reinforces healthy movement patterns.

Works Each Shoulder Independently

Unlike barbell presses, which can mask imbalances, kettlebell presses require each shoulder to perform independently.

This unilateral work highlights and addresses strength discrepancies between sides. Over time, this leads to a more symmetrical shoulder.

Stabiliser Muscles

The kb press activates stabiliser muscles to a greater degree than barbell or dumbbell presses. The uneven load distribution demands higher engagement from smaller muscles in the shoulder, scapula, and even the core to maintain balance and control.

Kettlebell Press Muscles Worked

The kettlebell press primarily targets the deltoids, with the anterior deltoid driving the press and the lateral deltoid providing the stability. 

The triceps brachii extend the elbow, completing the movement. 

The trapezius assists with shoulder elevation and control. 

Supporting muscles include the rotator cuff (supraspinatus, infraspinatus, teres minor, subscapularis) for shoulder joint stability and the serratus anterior, which stabilizes the scapula. The core muscles (rectus abdominis, oblique, transverse

How to Press a Kettlebell

Kettlebell Grip

Start with the kettlebell in a racked position, resting against the forearm and bicep. The handle should sit diagonally across the palm, with the wrist neutral and straight. Avoid letting the wrist bend backward. Grip firmly but not excessively, allowing the kettlebell to sit comfortably while maintaining control.

Stance and Trajectory

Stand with your feet hip-width apart, distributing weight evenly. Keep the elbow close to the torso at the start, and as you press, maintain a straight, controlled path upward. The kettlebell should travel in a vertical line, finishing directly above the shoulder.

The Press

Drive the kb upward by extending the elbow and pressing through the shoulder. Lock out the elbow at the top while ensuring the shoulder stays packed and stable, avoiding excessive shrugging.

Returning Safely

Lower the kettlebell in a controlled manner, following the same vertical path. Safely return the kettlebell to the racked position, ready for the next repetition or to set it down.

Common Mistakes

Bad Grip

Holding the kettlebell too far from the wrist or allowing the wrist to bend backward weakens your press. Ensure the handle sits diagonally across the palm, and keep the wrist neutral for better control and reduced strain.

Wrong Trajectory

Pressing outward instead of upward puts unnecessary stress on the shoulder and reduces efficiency. The kettlebell should move in a straight vertical line, ending directly above the shoulder for proper alignment and joint safety.

Looking at the Kettlebell

Tilting your head to watch the kettlebell disrupts spinal alignment and increases the risk of losing balance. Keep your gaze forward to maintain a stable and neutral neck position.

Off Balance

Failing to use a solid stance leads to instability. Distribute your weight evenly across both feet to prevent swaying or leaning.

Kettlebell Press Progressions

Bottom-Up Press

How to Perform: Hold the kettlebell upside down by the handle with the bell resting on your wrist and the top of your arm. Press the kb overhead by extending the elbow while maintaining balance and control.

How It Helps: The bottom-up press builds grip strength, wrist stability, and shoulder control, all of which are essential for the standard kb press.

Turkish Get-Ups

How to Perform: Start lying on the floor with the kettlebell in one hand, extended overhead. Drive through your opposite hand and foot, pushing your hips up and sweeping your leg beneath you to come into a standing position, all while keeping the kettlebell stable overhead.

How It Helps: The Turkish get-up is a full-body movement. The control required during the get-up translates into better overall pressing power.

Kettlebell Press Variations

Dumbbell Press

How to Perform: In the dumbbell press, each hand holds a dumbbell, and you press them overhead either simultaneously or alternately. The movement can be performed seated or standing.

How It’s Different: The dumbbell press offers unilateral work like the kettlebell press, but the evenly balanced weight of the dumbbell is easier to control. This reduces the engagement of stabilizer muscles compared to the kettlebell’s off-centre load. 

Barbell Press

How to Perform: The barbell press, often performed as a military press, involves pressing a barbell overhead from a standing or seated position. Both hands work together to lift the bar, which moves in a straight, controlled path.

How It’s Different: The barbell press allows for heavier loads due to the combined effort of both arms and the bar’s even weight distribution. However, it doesn’t address side-to-side muscle imbalances like the kettlebell press. The barbell press also requires less stabilization.

Kettlebell Jerk

How to Perform: The jerk combines a leg-driven push with an overhead press. From the racked position, you dip the knees, drive the kettlebell upward explosively, and use a second dip to catch it overhead.

How It’s Different: Unlike the strict kb press, the jerk uses leg power to assist the lift, making it less reliant on shoulder strength. It allows for heavier loads and higher reps.

Reckon you’re gonna add kettlebell presses (or variations) to your workout routine?! Or were you already a fan? Drop a comment below to share your thoughts. If there’s another move you’re keen to master, I’d love to know!

FAQ