One-Arm Kettlebell Military Press To The Side

One-Arm Kettlebell Military Press To The Side 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: 2026-10-31 · 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 to your shoulder.
Palm inward
Start with your palm facing your torso.
Brace the torso
Tighten your hips and abdominals.
Pressing path
Press the weight along the shoulder's natural outward and upward arc.
Overhead alignment
Stack the kettlebell, wrist and elbow over your shoulder.
Brief hold
Balance without assistance from your legs.
Return
Follow the same arc back to the rack.

Key technique points

Do not add knee drive to the military press.
Do not turn the outward reach into a torso side bend.
Do not leave the kettlebell too far out to the side overhead.
Keep your wrist straight under the load.
Do not flare your ribs upward.
Do not force your neck to turn to watch the weight.

Common mistakes

Leg drive

This turns the strict press into a push press.

Leaning sideways

This gains arm range from the torso.

Overhead load too far out

This increases the moment arm that must be balanced.

Arching the lower back

This compensates for shoulder range through the spine.

Bent wrist

This disrupts rack and overhead support.

Lowering quickly

This brings the kettlebell hard into the front of the shoulder.

Frequently asked questions