Kettlebell Strict Press

Muscles worked

Setup

1. Clean the kettlebell to the 'rack position' with the bell resting on the outside of your forearm and your thumb tucked near your collarbone.
2. Stand with feet shoulder-width apart, knees locked, and glutes squeezed tight to create a stable, rigid base.
3. Keep your forearm vertical and your elbow tucked close to your ribs, not flared out to the side.
4. Engage your core and maintain a neutral spine to prevent leaning toward or away from the weighted side.

How to do it

1. Exhale and press the kettlebell vertically in a slight arc, allowing your wrist to rotate naturally so your palm faces forward at the top.
2. Reach full elbow extension at the peak of the movement, ensuring your bicep is aligned with your ear and your ribs are tucked.
3. Inhale as you actively 'pull' the kettlebell back down to the rack position under control, engaging your lat.
4. Maintain a controlled tempo, focusing on a powerful 1-second ascent and a 2-second eccentric lowering phase.

Form checklist

• Keep your knees completely locked; any leg drive turns this into a push press rather than a strict press.
• Ensure the forearm remains vertical during the start of the press to maximize mechanical advantage.
• Avoid arching your lower back or leaning your torso back as the weight moves overhead.
• Keep the non-working arm tensed at your side or clenched in a fist to maintain full-body tension.

Pro tips

• Crush the kettlebell handle as hard as possible to increase neural drive and shoulder stability through irradiation.
• Focus on 'packing' your shoulder blade down and back before starting the press to create a stable platform for the joint.
• Maintain a 'hollow body' position by pulling your belly button toward your spine and squeezing your glutes throughout the set.

Make it harder

• Perform the press from a half-kneeling position to remove the ability to use the lower body and further challenge core stability.
• Use a 'Bottoms-Up' grip, holding the kettlebell upside down by the handle to maximize grip strength and rotator cuff demand.

Frequently asked

What muscles does the kettlebell strict press work?

The kettlebell strict press primarily targets the deltoids, and also works the abs, obliques, serratus anterior, and triceps as secondary muscles.

What equipment do you need for the kettlebell strict press?

The kettlebell strict press uses kettlebell.

Is the kettlebell strict press good for beginners?

The kettlebell strict 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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• Alternate Knee Raise Side ReachBeginner · abs, deltoids, and obliques
• Arm CirclesBeginner · deltoids and pectorals