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Kettlebell One Arm Military Press to the Side
A single kettlebell strict press performed with the arm tracking out to the side in the frontal plane, biasing the lateral deltoid and demanding strong trunk stability.
ShouldersKettlebellVertical press
GoLightWeight mediakettlebell-one-arm-military-press-to-the-side
Demonstration coming soon
Primary
Lateral deltoidsAnterior deltoids
Secondary
TricepsUpper trapeziusObliques
Equipment
Kettlebell
Pattern
Vertical press
Setup
- 01Clean one kettlebell to the rack position.
- 02Rotate the forearm so the elbow points out to the side rather than forward.
- 03Stand with feet hip width apart, glutes and trunk braced.
- 04Keep the wrist straight with the bell seated on the forearm.
Execution
- 01Press the bell up and out to the side, keeping the arm in line with the shoulders.
- 02Finish locked out overhead with the biceps near the ear.
- 03Lower along the same sideways path back to the rack.
- 04Complete the set, then switch arms.
Checkpoints
- -The elbow travels in the frontal plane, roughly in line with the torso.
- -Hips stay level with no lean away from the bell.
- -The bell stays seated on the forearm, wrist neutral.
- -Lockout is directly over the shoulder, not out to the side.
Common mistakes
- -Side bending away from the kettlebell to cheat the press.
- -Letting the elbow drift forward, which removes the lateral bias.
- -Loading too heavy; this path is weaker than the standard press.
- -Shrugging into the ear at lockout.
Programming notes
- -Use 3 to 4 sets of 5 to 8 reps per arm with a lighter bell than your normal press.
- -Alternate blocks with the standard one arm military press to cover both pressing planes.
- -Great choice when you want extra lateral delt work without adding raise volume.
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