Fitwill stands in solidarity with Ukraine

Kettlebell Half Kneeling Shoulder Press

Kettlebell Half Kneeling Shoulder Press

The Kettlebell Half Kneeling Shoulder Press is an effective and challenging exercise that targets the muscles in your shoulders, upper back, and core. By incorporating the use of a kettlebell, you add an element of instability that engages more muscles and improves your overall strength and stability. To perform the Kettlebell Half Kneeling Shoulder Press, you will start by placing one knee on the ground in a half kneeling position. Hold the kettlebell in one hand, ensuring that your wrist is straight and your core is engaged. Begin by pressing the kettlebell overhead, fully extending your arm while keeping your torso stable and avoiding any arching or leaning. Slowly lower the kettlebell back down to shoulder level and repeat for the desired number of reps before switching sides. This exercise offers a range of benefits. First and foremost, it helps to increase upper body strength. The Kettlebell Half Kneeling Shoulder Press primarily targets the deltoids, triceps, and upper back muscles, helping you build lean muscle mass and improve your shoulder stability. Additionally, since the exercise is performed in a half kneeling position, it also activates your core muscles, promoting better overall body stability and balance. Furthermore, this exercise can be modified based on your fitness level and goals. If you are a beginner, you can start with a lighter kettlebell or even a dumbbell to improve your technique and gradually increase the weight as you get stronger. On the other hand, if you are more advanced, you can incorporate other variations such as the single-arm kneeling press or even perform it in a standing position to increase the difficulty. Remember, proper technique is crucial to preventing injuries and maximizing the benefits of this exercise. So, take your time to master your form and always listen to your body's cues. As always, it's important to consult with a professional fitness trainer or instructor to ensure you are performing the exercise correctly and in accordance with your individual needs and abilities. Stay consistent, challenge yourself, and enjoy the benefits of the Kettlebell Half Kneeling Shoulder Press!


  • Start by grabbing a kettlebell with one hand and assume a half-kneeling position, with the same-side knee down and the opposite foot forward.
  • Brace your core and ensure good posture with your back straight and shoulders pulled back.
  • Hold the kettlebell by the handle with your hand facing inward and position it at shoulder height with your elbow bent.
  • Press the kettlebell upward, fully extending your arm while keeping your shoulder stable and your core engaged.
  • Pause briefly at the top and then slowly lower the kettlebell back down to the starting position.
  • Repeat the movement for the desired number of repetitions and then switch sides to work the other arm.

Tips & Tricks

  • Maintain proper form and alignment throughout the exercise.
  • Engage your core muscles to stabilize your body and generate power.
  • Start with light weights and gradually increase the load as you gain strength.
  • Perform the exercise in a slow and controlled manner for maximum benefit.
  • Exhale as you press the kettlebell overhead to engage your core and activate your stabilizer muscles.
  • Keep your shoulder blades pulled back and down to prevent excessive strain on your shoulders.
  • Ensure that your front knee is directly above your ankle in the half kneeling position.
  • Alternate between sides to maintain balance and symmetry in your training.
  • Listen to your body and stop if you feel pain or discomfort.
  • Consult with a qualified fitness professional to ensure you are using proper technique.


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot