Single-Arm Kettlebell Press
To do the Single Arm Overhead Press, take one kettlebell and place your hand through the handle so that you can rest the kettlebell on the back of your forearm. The kettlebell handle should be across your hand from the base of your thumb, across your palm to come and rest toward the heel of the outside of your hand. If the kettelbell bothers you or if you don’t have one, you can use a dumbbell instead.
Bring the weight up toward your chest in the racked position. Your hand will be in by your sternum and your elbow will go out toward your side but shouldn’t flare way up by your shoulder. Stand tall with your legs straight and brace your abs and engage your glutes. Feel your back engage and press the weight straight up overhead.
Extend your arm fully, making sure that you don’t arch your back extra as you press. Keep your abs engaged. If you are doing a strict press, do not bend your legs. If you want to work more on a push press, you may use your legs. Press the weight straight up toward the ceiling, straightening your arm up so that your bicep is by your ear then lower the weight back down to the racked position.
Complete all reps on one side before switching. Pause at the top of each rep and make sure to full extend. If you can’t press straight overhead or lack proper mobility, work first to develop that before really working to add weight on your presses.