Alternating Kettlebell Press
The Alternating Kettlebell Press targets the Shoulders and suits intermediate-level lifters. With 3 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The shoulders handles the primary load during this movement. The triceps assist as stabilizers throughout the range of motion.
How to Alternating Kettlebell Press
- 1
Clean 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.
- 2
Press one directly overhead by extending through the elbow, turning it so the palm faces forward while holding the other kettlebell stationary .
- 3
Lower the pressed kettlebell to the starting position and immediately press with your other arm.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Alternating Kettlebell Press work?
The Alternating Kettlebell Press primarily works the Shoulders. Secondary muscles include the Triceps, which assist during the movement.
Is the Alternating Kettlebell Press good for beginners?
The Alternating Kettlebell Press is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Alternating Kettlebell Press?
You need kettlebells to perform the Alternating Kettlebell Press. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.