Alternating Kneel with Kettlebell Press
Alternating kneeling kettlebell press that challenges shoulder strength and anti-lateral-flexion stability.
ShouldersIntermediateStrengthPress
At a glance
| Muscles worked | Primary: shoulders. Secondary: triceps, core, glutes |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Strength · Press |
| Sets & reps | 4 sets × 8-10 each side |
| Estimated calories burned | ~28 kcal |
How to do it
- Kneel on one knee holding a kettlebell at the shoulder.
- Press the kettlebell overhead to full lockout.
- Lower with control.
- Switch the kneeling leg and continue alternating as programmed.
- Complete 4 sets.
Equipment
- Kettlebell
Coaching tips
Benefits
Alternating kneeling kettlebell press that challenges shoulder strength and anti-lateral-flexion stability.
Common mistakes
Avoid leaning away from the load or losing the tall kneeling posture.
Make it harder
Increase kettlebell weight.
Make it easier
Perform from a standing position or use a lighter bell.
Breathing
Exhale as you press, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore shoulders exercises
Bent Over Plate Front Raise Breast Lift
Intermediate · 4 sets × 10-12 repsBanded External Rotation
Beginner · 3 sets × 15-20 each arm90 Degree Lateral Raise with Water Bottles
Beginner · 4 sets × 12-15 repsLying Pulley Front Raise
Beginner · 3 sets × 12 repsSeated Bent Over Reverse Dumbbell Fly
Intermediate · 3 sets × 12-15 repsSingle Arm Weight High Pull
Intermediate · 3 sets × 10-12 each armGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.