One-Arm Kettlebell Para Press

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

One-Arm Kettlebell Para Press: finishing position

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

How to do the One-Arm Kettlebell Para Press

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 forward. This will be your starting position.
Hold the kettlebell with the elbow out to the side, 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 Para Press

Questions

What muscles does the One-Arm Kettlebell Para Press work?

Mainly the shoulders, with the triceps helping.

Is the One-Arm Kettlebell Para 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 One-Arm Kettlebell Para Press?

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 Para 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).