Kettlebell Push Press

Use leg drive to move more load overhead; useful for pressing strength and power.

• Compound
• Dumbbell
• Beginner

How to do it

• A slight knee bend and an explosive extension
• Your hips start it, your arms finish the press
• Lock out at the top with your core braced

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Leg drive and an explosive press overhead; lower under control

Common mistakes

• Turning the dip into a deep squat
• Pressing only with your arms without using your legs

Muscles worked

Primary

• Shoulders

Secondary

• Triceps
• Quads
• Glutes

Alternatives

• Standing Overhead Press
• Dumbbell Shoulder Press