Exercise guide
Kettlebell One Arm Military Press To Side
- Intermediate
- Compound
- Rep-based
- Shoulders
- Upper arms
- Waist
The Kettlebell Side Press is a powerful unilateral movement that builds overhead strength and shoulder stability while heavily taxing the obliques through a lateral torso lean. By tilting the body away from the weight, you leverage the lats and core to move heavier loads than a standard strict press.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Clean the kettlebell to the rack position on one side, with the bell resting on the outside of your forearm and your elbow tucked.
- Set your feet slightly wider than shoulder-width apart, pointing your toes roughly 30-45 degrees away from the pressing arm.
- Engage your glutes and core, and extend your non-pressing arm out to the side or rest it on your hip for balance.
How to do it
- Inhale to create core tension, then begin to press the kettlebell upward while simultaneously leaning your torso away from the weight at the hip.
- Exhale as you drive the kettlebell to a full lockout, keeping your eyes on the bell and your forearm perfectly vertical throughout the movement.
- Pause briefly at the top with the arm fully extended and the torso tilted.
- Inhale as you control the descent, 'pulling' the kettlebell back to the rack position while simultaneously returning your torso to an upright, vertical stance.
Form checklist
- Keep your eyes on the kettlebell throughout the entire lift to maintain balance and shoulder tracking.
- Ensure your knees remain locked; do not use leg drive to assist the press.
- Maintain a vertical forearm at all times to ensure the force is directed straight up.
- Keep the shoulder of the pressing arm 'packed' down and back, away from your ear.
Pro tips
- Think about 'pushing yourself away' from the kettlebell rather than just pushing the weight up.
- Engage the lat of the pressing side as you lower the weight to create a stable shelf for the next rep.
- Crush the kettlebell handle as hard as possible to increase neural drive and shoulder stability.
Make it harder
- Perform the movement from a 'Bottoms-Up' position to drastically increase the demand on your grip and rotator cuff.
- Slow down the eccentric (lowering) phase to 4 seconds to increase time under tension for the obliques and deltoids.
Frequently asked
- What muscles does the kettlebell one arm military press to side work?
- The kettlebell one arm military press to side primarily targets the deltoids and triceps, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the kettlebell one arm military press to side?
- The kettlebell one arm military press to side uses kettlebell.
- Is the kettlebell one arm military press to side good for beginners?
- The kettlebell one arm military press to side is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
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- Band Seated Neutral Grip Shoulders PressIntermediate · deltoids and triceps
- Barbell Bench Press With 1 BoardIntermediate · deltoids, pectorals, and triceps
- Barbell Clean And PressAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps