Alternating Kneel with Overhead Kettlebell Hold
Overhead kettlebell hold in an alternating kneeling position that builds shoulder stability and core endurance.
ShouldersIntermediateStrengthIsometric
At a glance
| Muscles worked | Primary: shoulders & core. Secondary: glutes, triceps |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Strength · Isometric |
| Sets & reps | 4 sets × 20-40 seconds each side |
| Estimated calories burned | ~24 kcal |
How to do it
- Kneel on one knee and press a kettlebell overhead.
- Hold the lockout position with the core braced.
- Switch the kneeling leg after the prescribed time.
- Keep the ribs down and shoulders packed.
- Complete 4 sets.
Equipment
- Kettlebell
Coaching tips
Benefits
Overhead kettlebell hold in an alternating kneeling position that builds shoulder stability and core endurance.
Common mistakes
Avoid overarching the lower back or letting the kettlebell drift forward.
Make it harder
Increase hold time or kettlebell weight.
Make it easier
Hold at the shoulder instead of overhead.
Breathing
Breathe steadily while maintaining the hold.
Build a workout with this exercise
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