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Alternating Kettlebell Press

Alternating Kettlebell Press is an intermediate compound kettlebell exercise that mainly works your shoulders, with help from your triceps.

💪 Shoulders🏋️ Kettlebell📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Alternating Kettlebell Press: starting position
Starting position
Alternating Kettlebell Press: end position
End position

How to do the 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.

Muscles worked

Primary: ShouldersSecondary: Triceps

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Alternating Kettlebell Press alternatives

Exercises that train the same main muscle, including options with other equipment.

Face PullCable · IntermediateOverhead PressBarbell · BeginnerCuban PressDumbbell · IntermediateLeverage Shoulder PressMachine · BeginnerBattling RopesOther · BeginnerHandstand Push-UpsBodyweight · Expert

FAQ

What muscles does the alternating kettlebell press work?

It mainly works your shoulders; your triceps assist.

How many sets and reps of alternating kettlebell press should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the alternating kettlebell press good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

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