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Kettlebell Seated One Arm Military Press

Kettlebell Seated One Arm Military Press

The Kettlebell Seated One Arm Military Press is a dynamic upper body exercise that targets the shoulders, arms, and core muscles. It involves the use of a kettlebell, a versatile piece of equipment that adds an extra challenge to traditional movements. This exercise is performed in a seated position, which provides stability and isolates the muscles being targeted. The primary focus of the Kettlebell Seated One Arm Military Press is to strengthen and develop the deltoids (shoulders). By pressing the kettlebell overhead in a controlled manner, you engage the anterior, medial, and posterior deltoids, creating a well-rounded shoulder workout. This exercise also activates the triceps, trapezius, and the muscles of the core, providing additional stability and support throughout the movement. One of the key benefits of the Kettlebell Seated One Arm Military Press is its ability to improve shoulder stability and mobility. As you lift and lower the kettlebell, you challenge the muscles responsible for stabilizing the shoulder joint, enhancing overall strength and reducing the risk of injury. Additionally, this exercise can help improve posture and enhance upper body power, making it beneficial for athletes and everyday fitness enthusiasts alike. To maximize the effectiveness of the Kettlebell Seated One Arm Military Press, it is crucial to maintain proper form throughout the movement. Remember to engage your core, keep your back straight, and avoid excessive leaning or using momentum to lift the kettlebell. Gradually increase the weight as you become more comfortable and focused on maintaining proper technique. Regularly incorporating this exercise into your routine can lead to improved upper body strength, enhanced shoulder stability, and a more sculpted physique.


  • Sit on a bench with your feet flat on the floor, and your back straight.
  • Place a kettlebell on the floor next to the outside of your thigh.
  • Position your hand on the same side as the kettlebell on your shoulder with your palm facing inward.
  • Grasp the kettlebell handle with your fingers and thumb.
  • Press the kettlebell upward by extending your arm, keeping your core engaged and your back straight.
  • Continue pressing until your arm is fully extended overhead and your bicep is next to your ear.
  • Hold the position briefly and then lower the kettlebell back down to your shoulder.
  • Repeat the exercise for the desired number of repetitions, then switch to the opposite arm.

Tips & Tricks

  • Maintain proper form throughout the exercise to avoid injury.
  • Engage your core muscles to stabilize your body.
  • Start with a lighter weight to master the technique before progressing to heavier weights.
  • Focus on pushing through your shoulder and triceps to fully extend your arm.
  • Control the eccentric (lowering) phase of the movement to maximize muscle activation.
  • Breathe out as you press the kettlebell overhead.
  • Add variety by incorporating different grip positions, such as a neutral grip or pronated grip.
  • Include this exercise in your shoulder workout routine to strengthen and build muscle in your deltoids.
  • Consult with a fitness professional to assess your technique and recommend any modifications.
  • Fuel your body with a balanced diet that includes sufficient protein for muscle recovery and growth.

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