Kettlebell Exercise Information
Press
The press is an exercise where a weight is pressed away from the body. It is not the same as a push-up, as in a push-up the body is pushed away from the ground or another object.
A press can be performed while standing or laying down. While laying down, the angle of the body can also vary, i.e. incline or decline.
The main movers for the press are the delts, pecs, and triceps. How much the pecs are involved will depend on whether it's performed from a supine position or not and the angle of the arm.
Even within the shoulder or chest press exercise, there are many different variations created by the angle at which the arm is positioned. The angle and body position has an impact on what muscles or part of the muscles do most of the work.
RPM
Slow tempo:
28RPM for the Kettlebell Push Press at a fast tempo.
Fast tempo:
32RPM for the Kettlebell Push Press at a fast tempo.
Alternatives
Alternatives for this exercise are:
Common Mistake(s):
This information flows through from Press
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Not straightening the arm when overhead
The elbow is still bent and the arm is not straightened once the weight is overhead.
Kettlebell Push Press
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Elbow disconnected in racking due to tension
The elbow is disconnected from the body in the racking position because everything is tight and tense.
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Leaking power because the elbow is disconnected
The force that’s generated from the legs has to travel through the torso, shoulder, upper arm, forearm, and then the kettlebell opposed to traveling from the legs into the forearm and kettlebell. The latter is the most direct path and no power is leaked.
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Loose shoulder and/or pressing early in the jerk or push press
The jerk or push press is performed with a loose shoulder and/or the press is performed too early which means that the legs really were not doing the work.
Parent exercise: Press
This is a: Loaded Exercise Variation
Is loaded with equipment: Kettlebell
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On-page quicklinks:
Exercise Photo Gallery
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Form and Technique
This section explains the form and technique for the Kettlebell Push Press exercise.
As a registered member you will be able to evaluate yourself against the technique and record any issues which you can then work on.
Set-Up
Form
Goal
Muscles Used:
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Ankle Dorsiflexion Prime Mover Eccentric Phase
Agonists and synergists are combined under the umbrella of prime-movers.
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Extensor Digitorum Longus
Body Part(s): Lower Body / Legs / Feet
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Extensor Hallucis Longus
Body Part(s): Lower Body / Legs / Feet
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Fibularis Tertius
Body Part(s): Lower Body / Legs / Feet
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Tibialis Anterior
Body Part(s): Lower Body / Legs / Lower Legs / Anterior
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Extensor Digitorum Longus
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Knee Flexion Prime Mover Eccentric Phase
Agonists and synergists are combined under the umbrella of prime-movers.
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Biceps Femoris Long Head
Body Part(s): Lower Body / Legs / Upper Legs / Posterior
Muscle group: Biceps Femoris, Hamstrings
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Biceps Femoris Short Head
Body Part(s): Lower Body / Legs / Upper Legs / Posterior
Muscle group: Biceps Femoris
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Gastrocnemius
Body Part(s): Lower Body / Legs / Lower Legs / Posterior
Muscle group: Calves, Triceps Surae
- Gracilus
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Plantaris
Body Part(s): Lower Body / Legs / Lower Legs / Posterior
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Popliteus
Body Part(s): Lower Body / Legs / Lower Legs / Posterior
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Sartorius
Body Part(s): Lower Body / Legs / Upper Legs / Medial / Anterior
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Semimembranosus
Body Part(s): Lower Body / Legs / Upper Legs / Posterior
Muscle group: Hamstrings
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Semitendinosus
Body Part(s): Lower Body / Legs / Upper Legs / Posterior
Muscle group: Hamstrings
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Biceps Femoris Long Head
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Hip Flexion Prime Mover Eccentric Phase
Agonists and synergists are combined under the umbrella of prime-movers.
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Gracilis
Body Part(s): Lower Body / Legs / Upper Legs / Medial
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Iliacus
Body Part(s): Lower Body / Legs / Upper Legs / Medial
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Psoas Major
Body Part(s): Lower Body / Legs / Hips
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Rectus Femoris
Body Part(s): Lower Body / Legs / Upper Legs / Anterior
Muscle group: Quadriceps
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Sartorius
Body Part(s): Lower Body / Legs / Upper Legs / Medial / Anterior
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Tensor Fasciae Latae
Body Part(s): Lower Body / Legs / Upper Legs / Lateral
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Gracilis
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Ankle Plantarflexion Prime Mover Concentric Phase
Agonists and synergists are combined under the umbrella of prime-movers.
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Fibularis Brevis
Body Part(s): Lower Body / Legs / Lower Legs
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Fibularis Longus
Body Part(s): Lower Body / Legs / Lower Legs
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Flexor Digitorum Longus
Body Part(s): Lower Body / Legs / Lower Legs / Posterior
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Flexor Hallucis Longus
Body Part(s): Lower Body / Legs / Lower Legs / Posterior
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Gastrocnemius
Body Part(s): Lower Body / Legs / Lower Legs / Posterior
Muscle group: Calves, Triceps Surae
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Plantaris
Body Part(s): Lower Body / Legs / Lower Legs / Posterior
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Soleus
Body Part(s): Lower Body / Legs / Lower Legs / Posterior
Muscle group: Calves, Triceps Surae
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Tibialis Posterior
Body Part(s): Lower Body / Legs / Lower Legs / Posterior
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Fibularis Brevis
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Knee Extension Prime Mover Concentric Phase
Agonists and synergists are combined under the umbrella of prime-movers.
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Rectus Femoris
Body Part(s): Lower Body / Legs / Upper Legs / Anterior
Muscle group: Quadriceps
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Vastus Intermedius
Body Part(s): Lower Body / Legs / Lower Legs / Anterior
Muscle group: Quadriceps
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Vastus Lateralis
Body Part(s): Lower Body / Legs / Upper Legs / Anterior
Muscle group: Quadriceps
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Vastus Medialis
Body Part(s): Lower Body / Legs / Lower Legs / Anterior
Muscle group: Quadriceps
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Rectus Femoris
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Hip Extension Prime Mover Concentric Phase
Agonists and synergists are combined under the umbrella of prime-movers.
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Adductor Magnus
Body Part(s): Lower Body / Legs / Upper Legs / Posterior / Medial
Muscle group: Adductors
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Biceps Femoris Long Head
Body Part(s): Lower Body / Legs / Upper Legs / Posterior
Muscle group: Biceps Femoris, Hamstrings
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Gluteus Maximus
Body Part(s): Lower Body / Legs / Hips / Posterior
Muscle group: Gluteals
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Gluteus Medius
Body Part(s): Lower Body / Legs / Hips
Muscle group: Gluteals
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Inferior Gemellus
Body Part(s): Lower Body
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Semimembranosus
Body Part(s): Lower Body / Legs / Upper Legs / Posterior
Muscle group: Hamstrings
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Semitendinosus
Body Part(s): Lower Body / Legs / Upper Legs / Posterior
Muscle group: Hamstrings
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Adductor Magnus
Lateral Info:
Bilateral Exercise, Bilateral Load, Unilateral Exercise, Unilateral Load
Exercise Benefit(s):
Flexibility Ankle, Stability Shoulder, Strength Ankle, Strength Hip, Strength Knee, Strength Shoulder, Strength Upper Arm
Body Position(s):
Kettlebell Grip(s):
Loose Grip, Racking Grip, Racking Safety Grip
Exercise Speed(s):
Stance(s):
Feet Neutral 0°, Feet Wide Stance 0°, Feet hybrid stance 30°, Feet narrow stance 0°, Feet neutral stance 15°, Feet together stance 0°, Feet wide stance 40°
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Calculate Calories Burned
Results
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Total kcals burned = (enter required values and click calculate)
Minutes worked = (enter required values and click calculate)