Kettlebell Shoulder Press
Trains the full body. You need a kettlebell. One of our free programs uses it, across 3 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Kettlebell Shoulder Press
These numbers are counted from the programs themselves, not averaged off the internet.
1of our 50 programs use it
3×5–8the shape they run most (3 sessions)
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Kettlebell Full Body | Full Body | 3×5–8 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Kettlebell Shoulder Press progress week by week
A full run of a program built around it, session by session, in the real app.
Technique
How to do the Kettlebell Shoulder Press
- Stand with your feet shoulder-width apart, holding a kettlebell in the rack position at shoulder height, with the kettlebell resting against the back of your forearm and your elbow tucked in.
- Brace your core and press the kettlebell straight overhead by extending your arm fully, rotating your palm to face forward as you press.
- Pause briefly at the top with your biceps close to your ear, then lower the kettlebell back to the rack position with control.
- Repeat for the desired number of repetitions, then switch sides.
Form cues
Getting it right
- Keep your core and glutes engaged to avoid arching your lower back as you press.
- Exhale as you press the kettlebell overhead and inhale as you lower it.
- Keep your wrist straight and the kettlebell resting securely on your forearm throughout.
- Avoid shrugging your shoulder toward your ear; keep it pulled down and stable.
Substitutes
Swap Kettlebell Shoulder Press for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Kettlebell Shoulder Press for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.