Kettlebell Strict Press

Kettlebell Strict Press


This exercise involves lifting a kettlebell from shoulder height to overhead using only the strength of the arms and shoulders, without any momentum from the legs or hips. It primarily targets the deltoids, triceps, and upper back muscles.

Muscle Group

Equipment Required

Kettlebell Strict Press Instructions

  1. Stand with your feet shoulder-width apart and hold the kettlebell in one hand at shoulder height, with your elbow bent and the weight resting against your forearm.
  2. Engage your core and glutes to maintain a stable base.
  3. Press the kettlebell straight up overhead, fully extending your arm and keeping your wrist straight.
  4. Lower the kettlebell back down to your shoulder, keeping your elbow close to your body.
  5. Repeat for the desired number of reps, then switch sides and repeat with the other arm.

Kettlebell Strict Press Form & Visual

Kettlebell Strict Press

Kettlebell Strict Press Benefits

  • Strengthens the shoulders, triceps, and upper back muscles
  • Improves shoulder stability and mobility
  • Engages the core muscles for stability and balance
  • Can be done with one or two kettlebells for variation
  • Helps to improve posture and reduce risk of shoulder injuries

Kettlebell Strict Press Muscles Worked

  • Shoulder muscles (deltoids)
  • Triceps
  • Upper back muscles (trapezius, rhomboids)
  • Core muscles (abdominals, obliques)

Kettlebell Strict Press Variations & Alternatives