Kettlebell Arnold Press
Kettlebell Arnold Press is a resistance exercise - vertical shoulder press exercise involving Anterior deltoid, Middle deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Anterior deltoid, Middle deltoid
- Secondary muscles
- Triceps brachii, Serratus anterior, Upper trapezius, Obliques
- Exercise type
- Resistance exercise - vertical shoulder press
Exercise technique
- Rack
Clean the kettlebell under control to the front of your shoulder.
- Starting palm
Face your palm toward your torso.
- Torso
Stabilize your hips and abdomen.
- Raise
Press upward while rotating your palm forward.
- Overhead
Align wrist and elbow beneath the load.
- Lower
Bring the weight back toward your shoulder along the same path.
- Reverse rotation
Turn your palm inward again and settle into the rack.
Key technique points
- Do not create rotation merely by bending the wrist.
- Do not add leg drive.
- Do not bang the kettlebell against your forearm.
- Do not lift your ribs.
- Follow a comfortable shoulder rotation path.
- Do not lean toward the unloaded side.
Common mistakes
Bent wrist
Rotation becomes confused with joint bending.
Leg assistance
The Arnold press becomes a push press.
Wide load path
The kettlebell moves away from the torso.
Lower-back extension
Overhead range is gained through the spine.
Sideways tipping
The one-arm load disrupts torso position.
Hard rack landing
Descent impact transfers to the forearm.
Frequently asked questions
Kettlebell Arnold Press: why is “Bent wrist” a mistake?
Rotation becomes confused with joint bending.
Kettlebell Arnold Press: why is “Leg assistance” a mistake?
The Arnold press becomes a push press.
Kettlebell Arnold Press: why is “Wide load path” a mistake?
The kettlebell moves away from the torso.
Kettlebell Arnold Press: why is “Lower-back extension” a mistake?
Overhead range is gained through the spine.
Kettlebell Arnold Press: why is “Sideways tipping” a mistake?
The one-arm load disrupts torso position.
Kettlebell Arnold Press: why is “Hard rack landing” a mistake?
Descent impact transfers to the forearm.
What should I focus on when doing Kettlebell Arnold Press?
Do not create rotation merely by bending the wrist. Do not add leg drive. Do not bang the kettlebell against your forearm. Do not lift your ribs. Follow a comfortable shoulder rotation path. Do not lean toward the unloaded side.
Related exercises
- Arnold Press
- Barbell Push Press
- Alternating Battle Rope Waves
- Bear Crawl
- Dumbbell Thruster
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.