Alternating Kettlebell Press
Alternating Kettlebell Press is a intermediate-level compound in the strength category that primarily works the shoulders. It also recruits the triceps. It is performed with kettlebell.
How to do it
- 1Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so.
- 2Press one directly overhead by extending through the elbow, turning it so the palm faces forward while holding the other kettlebell stationary .
- 3Lower the pressed kettlebell to the starting position and immediately press with your other arm.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.