How to do a Kettlebell Overhead Press
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Kettlebell Overhead Press
Instructions for Proper Form
Kettlebell Overhead Press is a variation on the more standard Shoulder Press. Like other variations, this is a compound exercise that primarily targets the shoulders. By performing the exercise one hand at a time, you add some instability to the movement, and will need to recruit your core for stability.
- Hold a kettlebell in one hand at shoulder height with your elbow bent and the bell resting against the back of your forearm.
- Stand with your feet shoulder width apart and keep your ribs stacked over your pelvis to maintain a neutral spine.
- Brace your core as you press the kettlebell overhead by extending your elbow until your arm is fully straight.
- Keep your wrist neutral and your biceps close to your ear at the top before returning to the starting position.
- Repeat for the prescribed reps before switching sides.
Common Form Mistakes
Leaning Back
Leaning back can help you lift a bit more weight, or finish off a difficult set. However, it also reduces the effectiveness of the exercise, and increases the risk of injury. Keep your back straight, core engaged, and gaze forward to help prevent this.
Narrow Base
Since you aren’t lifting with your lower body, it’s very common to take a neutral standing position with your feet close together. As you raise the weight overhead, this can lead to losing balance and increases your risk of injury. Keep your feet slightly wider, and your core engaged to help you remain stable throughout the exercise.
Weight & 1 Rep Max Calculator
Average Kettlebell Overhead Press standards by male, female, weight, age and height
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- beginner8reps20lbs1 Rep Max25lbs
- intermediate8reps22.5lbs30lbs
- advanced8reps25lbs30lbs
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Alternatives & Variations to Kettlebell Overhead Press
1. Dumbbell Shoulder Press
99.5 mSCORESWAPPED 181 TIMESDumbbell Shoulder Press is a compound exercise that primarily targets the shoulders. The use of dumbbells allows for slightly more instability than with equipment like barbells. This can help you recruit and develop stabilizing muscles around the shoulders. In addition, by using dumbbells, you can help identify and address any strength imbalances between sides.
2. Kettlebell Upright Row
75.4 mSCORESWAPPED 112 TIMESKettlebell Upright Row is a variation on the more standard Upright Row. This compound exercise primarily targets your shoulders. The benefit to using a Kettlebell is the ability to pull the handle in opposite directions at the top of the movement. This can help improve muscle activation compared to other variations.
3. Single Arm Overhead Press
46.7 mSCORESWAPPED 105 TIMESThis exercise is a variation on the more standard Shoulder Press. Like other Shoulder Press variations, this is a compound exercise that primarily targets your shoulders. By performing this exercise one side at a time, the exercise becomes less stable, which can lead to further recruitment of smaller stabilizing muscles in the shoulder. Standing while pressing the weight overhead forces you to recruit your core for stability, as well as making the exercise more inline with developing functional strength.
4. Dumbbell Front Raise
98.6 mSCORESWAPPED 95 TIMESDumbbell Front Raise is an isolation exercise that primarily targets the shoulders, more specifically the anterior deltoid (front of the shoulder). This is a very common shoulder exercise, and can work well to isolate the shoulders to build strength and muscle mass. By using dumbbells, you can help identify and address any strength imbalances between sides.
5. Kettlebell Halo
26.5 mSCORESWAPPED 79 TIMESKettlebell Halo is a compound exercise that primarily targets your shoulders. The exercise involves raising a kettlebell, and circling your head with it. This is a great exercise for improving shoulder mobility in both the short and long term, and can be a great warm up exercise for anything that requires a lot of shoulder mobility. Because the kettlebell isn’t always inline with your center of mass, it requires some core stabilization.
6. Dumbbell Rear Delt Raise
94.7 mSCORESWAPPED 75 TIMESDumbbell Rear Delt Raise is a variation of Dumbbell Shoulder Raise. Similar to other shoulder raises, this is an isolation exercise that primarily targets the shoulders. By hinging your hips back, and leaning forward slightly, you can further emphasize your rear deltoids (back of the shoulder).
7. Standing Dumbbell Shoulder Press
86 mSCORESWAPPED 71 TIMESStanding Dumbbell Shoulder Press is a variation on the more standard Shoulder Press. Like other Shoulder Press variations, this is a compound exercise that primarily targets your shoulders. By using dumbbells, you add more instability to the movement which can help recruit smaller stabilizing muscles around your shoulder. In addition, by performing this exercise while standing you add even more instability.
8. Dumbbell Shoulder Raise
97.8 mSCORESWAPPED 64 TIMESDumbbell Shoulder Raise is an isolation exercise that primarily targets the shoulders, more specifically the medial deltoid (middle of the shoulder). This is a very common shoulder exercise and can work well for building muscle mass and strengthening the shoulders. By using dumbbells, you can help identify and address any strength imbalances between sides.
9. Barbell Shoulder Press
97 mSCORESWAPPED 60 TIMESBarbell Shoulder Press is a compound exercise that primarily targets your shoulders. By using a barbell instead of other pieces of equipment, you can add more stability to the movement, which allows you to focus more on exertion rather than stability. This is one of the best exercises for developing vertical pressing strength.
10. Single Arm Bottoms-up Kettlebell Press
46 mSCORESWAPPED 52 TIMESThis exercise is a unilateral variation on the standard shoulder press. By using a single kettlebell you can more easily identify and address imbalances between sides. In addition, by holding the kettlebell in a bottoms-up position, you add instability to the movement which can improve muscle activation.
- Intermediate
- Shoulders
- Kettlebells