Alternating Kettlebell Press

A intermediate strength exercise for the shoulders, done with a kettlebell.

Alternating Kettlebell Press: finishing position

Main muscles: Shoulders
Also works: Triceps
Equipment: Kettlebell
Level: Intermediate
Type: Compound
Movement: Push

How to do the Alternating Kettlebell Press

Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so.
Press one directly overhead by extending through the elbow, turning it so the palm faces forward while holding the other kettlebell stationary .
Lower the pressed kettlebell to the starting position and immediately press with your other arm.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Alternating Kettlebell Press

Questions

What muscles does the Alternating Kettlebell Press work?

Mainly the shoulders, with the triceps helping.

Is the Alternating Kettlebell Press good for beginners?

It's rated intermediate. Beginners can build up to it with a simpler variation first.

What can I do instead of the Alternating Kettlebell Press?

Good alternatives that train the shoulders: Double Kettlebell Jerk, Double Kettlebell Push Press, Kettlebell Arnold Press or Kettlebell Halo with Overhead Extension.

How many sets and reps of the Alternating Kettlebell Press should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).