Exercise
Kettlebell Overhead Press
A single-arm overhead press that forces each shoulder to work independently, building shoulder stability and core tension. This is how you build the kind of shoulder strength that makes reaching for things off high shelves feel easy.
Demonstration
Sets
3
Reps
5-6 per side
Rest
2m
Controlled throughout, press hard into full lockout.
The kit
All gear →Affiliate links - buying through them supports TempleFit at no extra cost to you. How this works
How to do it
- 1
Clean the kettlebell to your shoulder with one hand, elbow tucked, feet hip-width apart.
- 2
Take a breath and brace your core, keeping your shoulders packed and ribs down.
- 3
Press the bell overhead by extending your arm, rotating your palm away as you press.
- 4
Lock your arm out fully at the top with the bell directly over your shoulder.
- 5
Lower under control back to shoulder height.
- 6
Complete all reps on one side before switching.
Common mistakes
- Arching your lower back to push the bell overhead instead of engaging your core
- Letting your shoulder shrug up toward your ear instead of packing it down
- Pressing straight up from a loose starting position instead of being tight at the rack
Dad tips
- The press is a core exercise as much as it is a shoulder exercise-brace hard.
- A solid clean matters; rush it and the press is dangerous.