Kettlebell Strict Press

Kettlebell Strict Press

The Kettlebell Strict Press is a highly effective upper body exercise that targets the shoulders, triceps, and core muscles. This exercise is performed using a kettlebell, a round-shaped weight with a handle, which adds an extra challenge to your workout. By focusing on strict form and controlled movements, the Kettlebell Strict Press helps to improve shoulder stability, increase upper body strength, and enhance overall posture. When executing the Kettlebell Strict Press, it's crucial to maintain proper biomechanics throughout the exercise. Starting with the kettlebell in the rack position, your feet should be planted firmly on the ground, hip-width apart. Engage your core, squeeze your glutes, and keep your chest up to establish a stable foundation. As you press the kettlebell overhead, be sure to avoid excess arching in the lower back or shrugging of the shoulders. Instead, focus on a smooth and controlled movement, extending your arm fully while maintaining an engaged core and stable lower body. Including the Kettlebell Strict Press in your workout routine can bring numerous benefits. It helps to build strong shoulders, which are essential for everyday activities and other upper body exercises. Moreover, it aids in improving posture, as the muscles targeted in this exercise play a significant role in maintaining proper spinal alignment. The Kettlebell Strict Press also promotes enhanced shoulder stability, reducing the risk of injuries during other exercises or physical activities. Remember to start with an appropriate weight for your current fitness level, gradually increasing the load as your strength improves. As always, consult with a fitness professional or personal trainer to ensure proper technique and to customize your workout routine according to your specific needs and goals. Incorporating a variety of exercises into your fitness regimen is crucial for well-rounded development and achieving optimal results.


  • Start by standing with your feet shoulder-width apart and hold a kettlebell in one hand, with your palm facing inward towards your body.
  • Bend your knees slightly and engage your core to stabilize your body.
  • Bring the kettlebell up to shoulder level, keeping your elbow close to your body and your wrist straight.
  • Press the kettlebell overhead by fully extending your arm, while keeping your core engaged and maintaining a stable lower body.
  • Pause for a moment at the top, making sure your arm is fully extended and the kettlebell is directly above your shoulder.
  • Slowly lower the kettlebell back to the starting position, maintaining control throughout the movement.
  • Repeat the exercise for the desired number of repetitions on one arm, then switch to the other arm and perform the same number of reps.

Tips & Tricks

  • Focus on keeping your core engaged throughout the movement to maintain stability and prevent lower back arching.
  • Start with a lighter kettlebell to master the correct technique before progressing to heavier weights.
  • Maintain a neutral wrist position throughout the exercise to reduce the risk of injury.
  • Exhale as you press the kettlebell overhead to engage your core and increase stability.
  • Avoid using momentum to lift the kettlebell by ensuring a controlled and deliberate movement.
  • Engage your glutes and quads to provide a solid base of support during the press.
  • Don't rush the movement. Take your time to perform each repetition with proper form and control.
  • If you experience any pain or discomfort, consult a fitness professional to evaluate your technique and make necessary adjustments.
  • Incorporate variations of the kettlebell strict press, such as single-arm or alternating-arm presses, to challenge different muscle groups.
  • Combine the kettlebell strict press with other exercises to create a well-rounded upper body workout.


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