Start
End
One-Arm Kettlebell Push Press
دفع برس بالكيتل بيل بذراع واحدة
Target Muscles
Blue = primary · Gray = secondary
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- 1
Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
- 2
Dip your body by bending the knees, keeping your torso upright.
- 3
Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight. Lower the weight to perform the next repetition.
Important tips
Brace your torso so your lower back stays neutral.
Move through the shoulder joint — never momentum.
Control the weight on the way down as much as up.
