Single-ArmKettlebell PressPush PressGrind

Single Arm Push Press

Quick Answer

GrindKettlebell Press

Feels Like

A steady strength rep: set rack position, then dip and drive and press, and control the lower to rack.

Main Muscles

Quads Hamstrings Triceps Glutes Front delt

Photos (5)

Adjusting the dials updates the Muscle target & Joint actions below.

Exercise Execution (4 steps)

Setup

Execution

Return

Muscle targetas performed — open Program to explore

Biceps Femoris (Long Head)Prime

Deltoid (Anterior)Prime

Gluteus MaximusPrime

Rectus FemorisPrime

SemimembranosusPrime

SemitendinosusPrime

Triceps BrachiiPrime

Vastus IntermediusPrime

Vastus LateralisPrime

Vastus MedialisPrime

Adductor Magnus2nd

Anconeus2nd

Coracobrachialis2nd

Flexor Digitorum Longus2nd

Flexor Hallucis Longus2nd

Gastrocnemius2nd

Pectoralis Major (Clavicular)2nd

Peroneus Brevis2nd

Peroneus Longus2nd

Plantaris2nd

Serratus Anterior2nd

Soleus2nd

Tibialis Posterior2nd

Trapezius (Lower)2nd

Trapezius (Upper)2nd

Stabilizers — held, not moved

Biceps BrachiiBiceps Femoris (Short Head)BrachialisBrachioradialisDorsal Interossei (Hand)External ObliqueFlexor Digiti Minimi Brevis (Hand)Flexor Digitorum ProfundusFlexor Digitorum SuperficialisGracilisIliacusIliocostalisInfraspinatusInternal ObliqueInterspinalesIntertransversariiLatissimus DorsiLongissimusLumbricals (Hand)MultifidusPalmar InterosseiPectineusPopliteusPronator TeresPsoas MajorQuadratus LumborumRotatoresSartoriusSemispinalis ThoracisSpinalisSubscapularisSupraspinatusTensor Fasciae LataeTeres MinorTransversus Abdominis

Joint actions — updates with your dials

Elbow ExtensionHip ExtensionKnee ExtensionShoulder FlexionAnkle PlantarflexionScapular Upward RotationElbow FlexionFinger FlexionHip FlexionKnee FlexionSpine ExtensionSpine Lateral Flexion RightSpine Rotation Right

Cues

Chest not packed, ribs flaring during press

1
Set your ribs in the rack, then press.
Cue by Taco Fleur
2
Press straight up and move yourself under the kettlebells.
Cue by Taco Fleur
3
Shorten the front of your body: breastbone toward belt buckle, one inch.
Cue by Taco Fleur
4
Tighten your abs like someone is about to poke you in the stomach.
Cue by Taco Fleur
5
Squeeze the glutes and the abs together, and keep breathing behind it.
Cue by Taco Fleur
6
Close the gap between your bottom rib and your hip bone.
Cue by Taco Fleur

Overhead

1
Shoulders above hips.
Cue by Taco Fleur

All kettlebell cues

Common Mistakes

Some mistakes depend on how the exercise is being trained. A cue may apply to the default execution, a tempo variation, a specific return style, or a coaching focus rather than every rep.

Not sure your Push Press is right? Get your form checked.

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Where this is covered

Every place we teach the push press — videos, course lessons, books and workouts.

Covered in books

Master The Kettlebell Press$24.95 · In membershipSee the book
Master The Kettlebell Press Course$49.95 · In membershipSee the book
Master The Kettlebell Press CertificationMembersSee the book

Workouts that use it

FREE: anyone can watch (members watch ad-free) · 200 XP: unlock once with XP · MEMBERS: included in membership · Prices: buy once or included in membership