Kettlebell Seated One Arm Military Press

Muscles worked

Setup

1. Sit upright on the edge of a flat bench with your feet planted firmly on the floor, wider than hip-width for stability.
2. Clean a kettlebell to the rack position on one side, with the bell resting on the outside of your forearm and your elbow tucked close to your ribs.
3. Maintain a neutral spine and engage your core to prevent the weight from pulling your torso toward the weighted side.
4. Hold the non-pressing arm out to the side or clench the fist to create full-body tension.

How to do it

1. Exhale as you press the kettlebell vertically, rotating your palm from facing inward to facing forward as you reach the top.
2. Drive the weight until your arm is fully locked out, ensuring your bicep is close to your ear.
3. Inhale as you slowly lower the kettlebell back to the rack position under control, following a 3-second eccentric tempo.
4. Complete all reps on one side before switching to the other to maintain consistent tension.

Form checklist

• Keep your forearm vertical throughout the entire pressing phase to maximize mechanical advantage.
• Avoid arching your lower back or leaning your torso away from the kettlebell.
• Keep your glutes firmly planted on the bench; do not lift a hip to compensate for the weight.
• Ensure the shoulder blade of the pressing arm stays packed down rather than shrugging toward the ear.

Pro tips

• Crush the kettlebell handle as hard as possible to engage the rotator cuff and increase shoulder stability through irradiation.
• Actively 'pull' the kettlebell back down into the rack position using your lat to maintain control and tension during the eccentric phase.

Make it harder

• Perform the movement with a 'bottoms-up' grip, holding the kettlebell handle so the heavy base points toward the ceiling to challenge grip and stability.
• Add a 2-second pause at the peak of the press to eliminate any momentum and increase time under tension.

Frequently asked

What muscles does the kettlebell seated one arm military press work?

The kettlebell seated one arm military press primarily targets the deltoids, and also works the biceps, forearms, and triceps as secondary muscles.

What equipment do you need for the kettlebell seated one arm military press?

The kettlebell seated one arm military press uses kettlebell.

Is the kettlebell seated one arm military press good for beginners?

The kettlebell seated one arm military press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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