Single-Arm or Double Kettlebell Push Press

Default prescription & biomechanics

Primary muscles

Anterior Deltoid, Quadriceps

Secondary muscles

Triceps, Glutes, Core

Equipment

Kettlebell

Movement pattern

Vertical Push (Push force)

Difficulty

Intermediate

Working rep range

6-10 reps per set

Between-set interval

90 seconds rest

Intensity & MET

High (6.5 MET)

Step-by-step coaching cues

1. Dip smoothly at the knees with an upright torso and kettlebells in the front rack.
2. Drive violently through your heels to launch the bells overhead to locked-out arms.
3. Absorb the eccentric gently back into the rack position.

Joint & safety considerations

Filtered for Shoulder Impingement sensitivity. When you flag shoulder impingement sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
Barbell Push Press	Barbell swap	Barbell
Cuban Press (Rotator Cuff Press)	Dumbbell swap	Dumbbell
Machine Overhead Shoulder Press	Machine swap	Machine
Single-Arm Alternating Dumbbell Power Snatch	Dumbbell swap	Dumbbell
Single-Arm Landmine Press	Barbell swap	Barbell
Standing Resistance Band Overhead Press	Bands swap	Bands

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.