Exercise library · Shoulders

How to Do One-Arm Kettlebell Para Press

Step-by-step instructions, muscles worked and workouts that use the one-arm kettlebell para press.

How to do it

1. Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
2. Hold the kettlebell with the elbow out to the side, and press it up and out until it is locked out overhead.
3. Lower the kettlebell back to your shoulder under control and repeat. Make sure to contract your lat, butt, and stomach forcefully for added stability and strength.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

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Gear for this exercise

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Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.