Alternating Kettlebell Press

How to do the Alternating Kettlebell Press

1. Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so.
2. Press one directly overhead by extending through the elbow, turning it so the palm faces forward while holding the other kettlebell stationary .
3. Lower the pressed kettlebell to the starting position and immediately press with your other arm.

Muscles worked

Role	Muscles
Primary	shoulders
Secondary	triceps
Equipment	kettlebell
Difficulty	intermediate
Type	compound

No kettlebell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Handstand Push-Ups Bodyweight Shoulder Press - With Bands Resistance Bands Arnold Dumbbell Press Dumbbell Dumbbell One-Arm Shoulder Press Dumbbell Dumbbell Shoulder Press Dumbbell Seated Dumbbell Press Dumbbell

Easier than the Alternating Kettlebell Press

Same movement pattern, lower entry difficulty — work up from here.

Alternating Cable Shoulder Press beginner · Cable Machine Anti-Gravity Press beginner · Barbell Bradford/Rocky Presses beginner · Barbell

Harder than the Alternating Kettlebell Press

Push Press expert · Barbell Clean and Jerk expert · Barbell Circus Bell expert · Other Equipment

Superset the Alternating Kettlebell Press with

Opposing middle back work — alternate sets without extra rest.

One-Arm Kettlebell Row middle back Two-Arm Kettlebell Row middle back Alternating Kettlebell Row middle back Alternating Renegade Row middle back

Common questions

What muscles does the Alternating Kettlebell Press work?

The Alternating Kettlebell Press primarily works the shoulders, with the triceps as secondary movers. Alternating Cable Shoulder Press, Anti-Gravity Press, and Arnold Dumbbell Press train the same muscle, across 9 equipment types.

What equipment do you need for the Alternating Kettlebell Press?

Kettlebells. Without kettlebells, Handstand Push-Ups, Shoulder Press - With Bands, and Arnold Dumbbell Press train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the Alternating Kettlebell Press suitable for beginners?

It is rated intermediate. Start with Alternating Cable Shoulder Press, Anti-Gravity Press, and Bradford/Rocky Presses and work up.

Where should the Alternating Kettlebell Press go in a workout?

Early — the Alternating Kettlebell Press is compound, working 2 muscle groups, so run it first or second while you are fresh, then superset One-Arm Kettlebell Row and Two-Arm Kettlebell Row later.

Similar exercises

Alternating Cable Shoulder Press Cable Machine Anti-Gravity Press Barbell Arnold Dumbbell Press Dumbbell Barbell Shoulder Press Barbell Bradford/Rocky Presses Barbell Cable Shoulder Press Cable Machine