Kettlebell Single Arm Press
by Sam Franklin
Step by Step Guide to the Single Arm Press
Step 1: The Kettlebell Single Arm Press
This exercise assumes you already know how to do the double arm press, so make sure you watch that video first if you don't. For the start position, approach the bell, chop and drop the hips and put one hand on the bell. Pack the shoulders - roll the shoulder blades back and down. The other arm should be forward.
Step 2: The Kettlebell Single Arm Press
Push up from the floor and bring the kettlebell to the chest in the front rack position. Make sure the forearm is vertical. The other arm should be bent with the hand by the shoulder.
Step 3: The Kettlebell Single Arm Press
Squeeze the glutes, the quads, the lats and hold the abs as tight as you can. Punch the kettlebell overhead. Make sure you get the bicep to the ear. As you drive the kettlebell up, the other arm comes down to your side.
Step 4: The Kettlebell Single Arm Press
Bring the kettlebell back to the shoulder, bending the other arm, and repeat. Drive the kettlebell up, bringing the bicep to the ear. The free arm goes in the opposite direction.
Kettlebell Single Arm Press video transcript
This is the video tutorial for the kettlebell single arm press.
Already assumes you know how to do the 2-hand press. Make sure you go watch that video if you haven’t already.
So, what we’re going to do now is we’re going to move the kettlebell just with one arm.
We’re going to clean it off the floor, find the front rack position.
Squeeze glutes, squeeze quads, hold abs as tight as possible, squeeze lats and then we’re going to punch the kettlebell straight over head.
Back to chest every rep, back to bicep to ear to finish off the rep at the top.
So, looks like finding the start position, cleaning the bell, getting the forearm to vertical.
This elbow is bent – as we drive up, we’re going to drive this arm down.
Squeeze glutes, squeeze quads, squeeze abs.
Drive kettlebell overhead, getting bicep to ear.
Reset to chest.
Drive up, get that bicep to ear, and then control down back to the chest.
Drive up and then back down to the chest.
The prime movers in this movement is going to be the deltoids and the traps but, if you hold the body as tight as possible, it’s going to work the entire system.
That’s the video tutorial for the Kettlebell Single Arm Press.