Half Kneeling Kettlebell Press: How-to, Tips & More
The Half Kneeling Kettlebell Press is a beginner compound exercise for your shoulders. You do it with kettlebells, one side at a time. It is a good fit when your goal is both strength and muscle growth.
Besides the shoulders, it also works your triceps and upper chest, so it fits well in a session that trains those muscles together.
Muscles worked
Shoulders
Primary
Triceps
Secondary
Upper chest
Secondary
How to do the Half Kneeling Kettlebell Press
- Kneel on one knee with the other foot forward, kettlebell racked at the shoulder on the kneeling side.
- Squeeze your glute on the kneeling side.
- Press the kettlebell overhead.
- Lower it back to your shoulder, then switch sides after the set.
Half Kneeling Kettlebell Press tips
- Kneeling stops you from leaning back to press.
Sets and reps
Most lifters do well with 6 to 12 reps per set, and 6 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Kettlebells
Type
Compound
Half Kneeling Kettlebell Press alternatives
Kettlebell Press
Shoulders
Arnold Press
Shoulders
Band Overhead Press
Shoulders
Barbell Overhead Press
Shoulders
More shoulders exercises
Alternating Dumbbell Shoulder Press
Dumbbells
Arm Circles
Bodyweight
Band External Rotation
Resistance band
Band Front Raise
Resistance band
Barbell Front Raise
Barbell
Bottoms Up Kettlebell Press
Kettlebells
Frequently asked questions
What muscles does the Half Kneeling Kettlebell Press work?
The Half Kneeling Kettlebell Press mainly works your shoulders, with help from your triceps and upper chest.
How many sets and reps should I do?
A good starting point is 6 to 12 reps per set, and many lifters get the best results between 6 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Half Kneeling Kettlebell Press good for beginners?
Yes. The Half Kneeling Kettlebell Press is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Half Kneeling Kettlebell Press?
You need kettlebells.
Add Half Kneeling Kettlebell Press to your program
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