Kettlebell One Arm Military Press To The Side

Kettlebell One Arm Military Press To The Side

The Kettlebell One Arm Military Press To The Side is a dynamic and effective exercise that primarily targets the shoulders, but also engages the triceps, upper back, and core muscles. This exercise involves the use of a kettlebell, a versatile piece of equipment that provides a unique training stimulus due to its offset center of gravity. To perform the Kettlebell One Arm Military Press To The Side, you start by gripping a kettlebell with one hand at shoulder level, palm facing forward. Keeping your core engaged and feet firmly planted on the ground, press the kettlebell straight up towards the ceiling while slightly rotating your torso to the opposite side. As you press, your arm will be extended out to the side, rather than directly overhead as in the traditional military press. This exercise challenges your shoulder stability and strength, while also working the muscles responsible for rotation and lateral movement. It can help improve overall upper body strength, enhance shoulder mobility and stability, and even aid in sports performance and daily functional movements. Remember to start with a lighter weight kettlebell until you master the proper technique and gradually progress the weight as you become more comfortable and stronger. Always prioritize maintaining good form throughout the exercise to prevent injury and maximize its benefits. Incorporate the Kettlebell One Arm Military Press To The Side into your upper body or full-body training routine to add variety and intensity. It can be performed as part of a circuit, paired with other exercises, or as a standalone movement. Enjoy the challenge and reap the rewards of improved shoulder strength and stability!


  • Start by standing with your feet shoulder-width apart and grasp a kettlebell in one hand, palm facing inward.
  • Hold the kettlebell at shoulder level, with your elbow bent and the kettlebell resting on the outside of your forearm.
  • Press the kettlebell overhead in a diagonal motion to the side, aiming to bring it directly above your shoulder.
  • As you press, keep your core engaged, and avoid leaning or tilting to the side.
  • Fully extend your arm overhead, locking your elbow but without hyperextending it.
  • Pause for a moment at the top of the movement, then slowly lower the kettlebell back to the starting position with control.
  • Repeat the exercise for the desired number of repetitions before switching arms.

Tips & Tricks

  • Maintain proper form and alignment throughout the movement.
  • Engage your core and maintain a stable base by bracing your abs and glutes.
  • Start with a weight that allows you to maintain good form and gradually increase as you become more comfortable with the exercise.
  • Inhale as you lower the kettlebell and exhale as you press it overhead to help with the movement.
  • Focus on controlling the weight and avoid using momentum to lift the kettlebell.
  • Ensure your shoulder is stable by pulling your shoulder blades down and back before initiating the press.
  • Keep your wrist neutral and avoid excess leaning or tilting to either side.
  • Begin with a proper warm-up to activate the muscles you'll be using during the exercise.
  • Listen to your body and take breaks if you experience pain or discomfort.
  • Remember to include a variety of shoulder and upper body exercises in your routine to promote overall strength and balance.


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