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Kettlebell Arnold Press

IntermediateStrengthTier T3

You stand with a kettlebell at your right shoulder, elbow bent and palm facing in. You press the kettlebell up while your wrist rotates. Then you finish with your arm straight overhead.

Targets: Shoulder
Muscles: Deltoids, Triceps

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

kettlebells

Home Options

  • kettlebell

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Clean the kettlebell to the shoulder before the press cycle begins; lift the kettlebell from the floor to the shoulder.
  1. A man standing with a kettlebell held at his right shoulder, elbow bent, palm facing his own body.

    Step 1 of 4

    Stand with the kettlebell racked at your right shoulder, elbow bent, palm facing inward toward your own body.

  2. The same man, the kettlebell now partway up beside his head, his wrist visibly turning.

    Step 2 of 4

    Press the kettlebell up and away from your shoulder, letting your wrist begin rotating as it rises.

  3. The same man, the kettlebell now locked out directly overhead, his palm facing forward.

    Step 3 of 4

    Finish pressing the kettlebell to a full lockout directly overhead, with your wrist rotated so your palm faces forward.

  4. A man standing with a kettlebell held at his right shoulder, elbow bent, palm facing his own body.

    Step 4 of 4

    Stand with the kettlebell racked at your right shoulder, elbow bent, palm facing inward toward your own body.

Breathing

  • Breathe naturally throughout the press.

Safety Information

Extend through the legs and hips to clean the kettlebell to your shoulder, rather than yanking it up with the arm and back alone. Keep looking straight ahead as you press, rather than tipping the head back to watch the kettlebell overhead. Stop and lower the kettlebell back to the shoulder if you feel pain or a pinch in the shoulder, elbow, or wrist at any point in the rotating press, or if you lose control of the kettlebell's path overhead. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.