Kettlebell Push Press
A single kettlebell pressed overhead from the rack with a short knee dip and leg drive. Lets you handle a heavier bell than a strict press and builds the timing for the kettlebell jerk.
Primary muscles
- Front Delts
- Side Delts
- Triceps
Secondary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
- Obliques
- Abs (Rectus Abdominis)
- Sets
- 3–4
- Reps
- 5–8 per side
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with feet hip-width and a kettlebell racked on one side, forearm vertical and elbow against the ribs.
Dip a few inches by bending the knees, torso upright.
Drive up hard through the legs.
Carry that momentum into pressing the bell to lockout overhead.
Lower the bell back to the rack, absorbing it with a slight knee bend.
Complete all reps, then switch sides.
Breathing: Brace in the dip and exhale as the bell passes your face.
Coaching tips
Dip straight down
Drive, then press
Bell over the shoulder
Common mistakes
Folding at the hips in the dip
Pressing before the legs finish
Leaning away from the bell
Safety notes
Absorb the bell with the legs on the way down rather than letting it land on the chest.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.