Kettlebell Push Press

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Kettlebell Push Press

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:

  1. Arm Raise

Common Mistake(s):

This information flows through from Press

  1. 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

  1. Elbow disconnected in racking due to tension

    The elbow is disconnected from the body in the racking position because everything is tight and tense.

  2. 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.

  3. 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

Kettlebell Push Press

Angled View

This is a collection of photos for the angled view of this exercise.

Related Workouts or Warm-ups

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:

  1. Agonists and synergists are combined under the umbrella of prime-movers.

    1. Extensor Digitorum Longus

      Body Part(s): Lower Body / Legs / Feet

    2. Extensor Hallucis Longus

      Body Part(s): Lower Body / Legs / Feet

    3. Fibularis Tertius

      Body Part(s): Lower Body / Legs / Feet

    4. Tibialis Anterior

      Body Part(s): Lower Body / Legs / Lower Legs / Anterior

  2. Agonists and synergists are combined under the umbrella of prime-movers.

    1. Biceps Femoris Long Head

      Body Part(s): Lower Body / Legs / Upper Legs / Posterior

      Muscle group: Biceps Femoris, Hamstrings

    2. Biceps Femoris Short Head

      Body Part(s): Lower Body / Legs / Upper Legs / Posterior

      Muscle group: Biceps Femoris

    3. Gastrocnemius

      Body Part(s): Lower Body / Legs / Lower Legs / Posterior

      Muscle group: Calves, Triceps Surae

    4. Gracilus
    5. Plantaris

      Body Part(s): Lower Body / Legs / Lower Legs / Posterior

    6. Popliteus

      Body Part(s): Lower Body / Legs / Lower Legs / Posterior

    7. Sartorius

      Body Part(s): Lower Body / Legs / Upper Legs / Medial / Anterior

    8. Semimembranosus

      Body Part(s): Lower Body / Legs / Upper Legs / Posterior

      Muscle group: Hamstrings

    9. Semitendinosus

      Body Part(s): Lower Body / Legs / Upper Legs / Posterior

      Muscle group: Hamstrings

  3. Agonists and synergists are combined under the umbrella of prime-movers.

    1. Gracilis

      Body Part(s): Lower Body / Legs / Upper Legs / Medial

    2. Iliacus

      Body Part(s): Lower Body / Legs / Upper Legs / Medial

    3. Psoas Major

      Body Part(s): Lower Body / Legs / Hips

    4. Rectus Femoris

      Body Part(s): Lower Body / Legs / Upper Legs / Anterior

      Muscle group: Quadriceps

    5. Sartorius

      Body Part(s): Lower Body / Legs / Upper Legs / Medial / Anterior

    6. Tensor Fasciae Latae

      Body Part(s): Lower Body / Legs / Upper Legs / Lateral

  4. Agonists and synergists are combined under the umbrella of prime-movers.

    1. Fibularis Brevis

      Body Part(s): Lower Body / Legs / Lower Legs

    2. Fibularis Longus

      Body Part(s): Lower Body / Legs / Lower Legs

    3. Flexor Digitorum Longus

      Body Part(s): Lower Body / Legs / Lower Legs / Posterior

    4. Flexor Hallucis Longus

      Body Part(s): Lower Body / Legs / Lower Legs / Posterior

    5. Gastrocnemius

      Body Part(s): Lower Body / Legs / Lower Legs / Posterior

      Muscle group: Calves, Triceps Surae

    6. Plantaris

      Body Part(s): Lower Body / Legs / Lower Legs / Posterior

    7. Soleus

      Body Part(s): Lower Body / Legs / Lower Legs / Posterior

      Muscle group: Calves, Triceps Surae

    8. Tibialis Posterior

      Body Part(s): Lower Body / Legs / Lower Legs / Posterior

  5. Agonists and synergists are combined under the umbrella of prime-movers.

    1. Rectus Femoris

      Body Part(s): Lower Body / Legs / Upper Legs / Anterior

      Muscle group: Quadriceps

    2. Vastus Intermedius

      Body Part(s): Lower Body / Legs / Lower Legs / Anterior

      Muscle group: Quadriceps

    3. Vastus Lateralis

      Body Part(s): Lower Body / Legs / Upper Legs / Anterior

      Muscle group: Quadriceps

    4. Vastus Medialis

      Body Part(s): Lower Body / Legs / Lower Legs / Anterior

      Muscle group: Quadriceps

  6. Agonists and synergists are combined under the umbrella of prime-movers.

    1. Adductor Magnus

      Body Part(s): Lower Body / Legs / Upper Legs / Posterior / Medial

      Muscle group: Adductors

    2. Biceps Femoris Long Head

      Body Part(s): Lower Body / Legs / Upper Legs / Posterior

      Muscle group: Biceps Femoris, Hamstrings

    3. Gluteus Maximus

      Body Part(s): Lower Body / Legs / Hips / Posterior

      Muscle group: Gluteals

    4. Gluteus Medius

      Body Part(s): Lower Body / Legs / Hips

      Muscle group: Gluteals

    5. Inferior Gemellus

      Body Part(s): Lower Body

    6. Semimembranosus

      Body Part(s): Lower Body / Legs / Upper Legs / Posterior

      Muscle group: Hamstrings

    7. Semitendinosus

      Body Part(s): Lower Body / Legs / Upper Legs / Posterior

      Muscle group: Hamstrings


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