shoulder press with kettlebells

Shoulder pressing with the kettlebell is excellent for strengthening your deltoid muscle. The focus is on the lateral part of the deltoid muscle (musculus deltoideus pars acromialis). Additionally, the posterior and anterior parts of the deltoid muscle (musculus deltoideus pars spinalis et clavicularis) are trained to a lesser extent. Furthermore, the trapezius muscle (musculus trapezius), triceps (musculus triceps brachii), and the serratus anterior muscle (musculus serratus anterior) are actively engaged in a supportive role.

Shoulder press with kettlebells on both arms

In traditional kettlebell shoulder lifting, you engage both shoulders simultaneously. Below, you will learn all there is to know about the optimal body position and correct execution of the movement.

Body position

In the first step, assume the starting position. Your feet are placed hip-width apart. Your gaze is forward, and your upper body is upright. In each hand, hold a kettlebell at shoulder height.

Movement execution

To initiate the kettlebell shoulder lift, press the kettlebells vigorously upward. During the upward movement, exhale. Your arms should now be almost fully extended, and your gaze remains forward. Inhale slowly as you return to the starting position.

One-arm kettlebell shoulder press

Using the kettlebell, you can also specifically train one shoulder. This has the advantage that you can focus more on the movement. Here you will find additional information on the correct body position and execution of the movement.

Body position

Start by standing upright. Your legs are firmly planted on the ground, and your stance is slightly wider than your hips. Your back is straight. Typically, you keep your lower back slightly arched to protect the spine. Your gaze is forward. Now, hold a kettlebell in one hand. Your forearm points vertically upward, and the kettlebell is at shoulder height.

Movement execution

While exhaling, extend your arm with the kettlebell upward. Your arm points vertically upward. However, be careful not to overextend your arm to avoid endangering the elbow joint. Inhale as you return to the starting position.

Common Kettlebell Shoulder Press Mistakes

Errors in executing the shoulder press with the kettlebell can diminish the effectiveness of the workout and simultaneously increase the risk of injuries. At this point, you will receive information about common mistakes that frequently occur and should be avoided.

✅ Fully extended arms: It is crucial to keep the arms slightly bent. Otherwise, there is a risk of injuries to the elbow joint.

✅ Swinging from the entire body: Do not just rely on the strength from the arms and shoulders, but also avoid generating momentum from the entire body or even the legs.

✅ Arms too far outward: During the execution of the shoulder press with the kettlebell, the arms should move vertically upward. Ensure that the arms remain at the level of your shoulders.

Alternatives and similar exercises to the kettlebell shoulder press

To keep the training routine at the gym diverse, it is advisable to incorporate alternatives into the workout plan. Here, comparable exercises to the Kettlebell Shoulder Press are presented, which also serve to strengthen your shoulders.