Kettlebell Arnold Press
Build strong, sculpted shoulders with the Kettlebell Arnold Press. This dynamic exercise combines a rotational movement with an overhead press,
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Kettlebell Arnold Press
Kettlebell Two Arm Military Press
Shoulders · Deltoid Anterior · Kettlebell
Kettlebell Seated Two Arm Military Press
Shoulders · Deltoid Anterior · Kettlebell
Kettlebell One Arm Military Press To The Side
Shoulders · Deltoid Anterior · Kettlebell
Kettlebell Alternating Press
Shoulders · Deltoid Anterior · Kettlebell
Description
An exercise that targets the shoulders, combining a twist motion with a press for an optimal workout.
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How to do Kettlebell Arnold Press
- 01Setup
Stand tall with your feet shoulder-width apart, core braced, holding a kettlebell in each hand. Rack the kettlebells at shoulder height with your palms facing inward towards your body, elbows tucked close to your sides.
- 02Setup
Ensure the kettlebells are stable, resting comfortably on your forearms, and your wrists are neutral, not bent.
- 03
Initiate the press by simultaneously rotating your forearms outwards while pressing the kettlebells overhead. As you press upwards, your palms should rotate to face forward at the top of the movement.
- 04
Fully extend your arms overhead without locking your elbows, ensuring the kettlebells are directly above your shoulders.
- 05
Reverse the motion by slowly lowering the kettlebells, rotating your palms back inwards as you descend. Return to the starting racked position with your palms facing your body.
Tips
- Maintain a neutral spine and engaged core throughout the entire movement to protect your lower back and enhance overall stability.
- Control the eccentric (lowering) phase, taking 2-3 seconds to return the kettlebells to the starting position to maximize muscle engagement and time under tension.
- Focus on a smooth, coordinated rotation of the palms from facing inward to forward during the press, and vice versa on the descent, ensuring fluid movement.
- Keep the kettlebell close to your body in the racked position; the bell should rest on your forearm, not flop forward or away, to maintain control and stability.
Common mistakes
- Using excessive momentum: Avoid swinging the kettlebells or using leg drive; instead, perform the movement with strict control using only shoulder and arm strength.
- Flaring elbows too wide at the bottom: Keep your elbows relatively tucked in the starting racked position to protect your shoulders and ensure proper rotational mechanics.
- Hyperextending the lower back: Engage your core and glutes to maintain a neutral spine throughout the press, preventing an excessive arch in your lower back.
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Get Ellim — FreeQuestions
What muscles does Kettlebell Arnold Press work?
Kettlebell Arnold Press primarily targets Deltoid Anterior. Secondary muscles include Deltoid Lateral, Serratus Anterior, Triceps Brachii.
Is Kettlebell Arnold Press good for beginners?
Kettlebell Arnold Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Kettlebell Arnold Press?
You need Kettlebell to perform Kettlebell Arnold Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Kettlebell Arnold Press?
Maintain a neutral spine and engaged core throughout the entire movement to protect your lower back and enhance overall stability. Control the eccentric (lowering) phase, taking 2-3 seconds to return the kettlebells to the starting position to maximize muscle engagement and time under tension. Focus on a smooth, coordinated rotation of the palms from facing inward to forward during the press, and vice versa on the descent, ensuring fluid movement. Keep the kettlebell close to your body in the racked position; the bell should rest on your forearm, not flop forward or away, to maintain control and stability.
What are common mistakes when doing Kettlebell Arnold Press?
Using excessive momentum: Avoid swinging the kettlebells or using leg drive; instead, perform the movement with strict control using only shoulder and arm strength. Flaring elbows too wide at the bottom: Keep your elbows relatively tucked in the starting racked position to protect your shoulders and ensure proper rotational mechanics. Hyperextending the lower back: Engage your core and glutes to maintain a neutral spine throughout the press, preventing an excessive arch in your lower back.
Related exercises
Barbell Seated Overhead Press
Shoulders · Deltoid Anterior · Barbell
Standing Behind Neck Press
Shoulders · Deltoid Anterior · Barbell
Kettlebell Lateral Raise
Shoulders · Deltoid Lateral · Kettlebell
Dumbbell Arnold Press
Shoulders · Deltoid Anterior · Dumbbell
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
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Free · iPhone only · Available on the App Store