One-Arm Kettlebell Military Press To The Side
A intermediate strength exercise for the shoulders, done with a kettlebell.
- Main muscles
- Shoulders
- Also works
- Triceps
- Equipment
- Kettlebell
- Level
- Intermediate
- Type
- Compound
- Movement
- Push
How to do the One-Arm Kettlebell Military Press To The Side
- Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces inward. This will be your starting position.
- Look at the kettlebell and press it up and out until it is locked out overhead.
- Lower the kettlebell back to your shoulder under control and repeat. Make sure to contract your lat, butt, and stomach forcefully for added stability and strength.
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 One-Arm Kettlebell Military Press To The Side
Alternating Kettlebell PressKettlebell · Intermediate
Double Kettlebell JerkKettlebell · Intermediate
Double Kettlebell Push PressKettlebell · Intermediate
Kettlebell Arnold PressKettlebell · Intermediate
Kettlebell Halo with Overhead ExtensionKettlebell · Intermediate
Kettlebell Seated PressKettlebell · Intermediate
Kettlebell Seesaw PressKettlebell · Intermediate
Kettlebell ThrusterKettlebell · Intermediate
Questions
What muscles does the One-Arm Kettlebell Military Press To The Side work?
Mainly the shoulders, with the triceps helping.
Is the One-Arm Kettlebell Military Press To The Side 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 One-Arm Kettlebell Military Press To The Side?
Good alternatives that train the shoulders: Alternating Kettlebell Press, Double Kettlebell Jerk, Double Kettlebell Push Press or Kettlebell Arnold Press.
How many sets and reps of the One-Arm Kettlebell Military Press To The Side 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).