Exercise
Kettlebell Arnold Press
The Kettlebell Arnold Press combines a rotating press with an offset load to build shoulder strength, control, and coordination.
Kettlebell Arnold Press
The Kettlebell Arnold Press is a shoulder press where the kettlebell rotates as you press it overhead. The offset weight challenges control through the full movement, making the exercise effective for building strength without relying on heavy loads.
You should feel most of the work in the shoulders while keeping the rest of your body steady. Stand tall, keep your ribs down, and move the kettlebell in a smooth, controlled path as you rotate and press. Focus on steady tempo and avoid leaning back or rushing the movement.
This exercise fits well in shoulder or full-body strength workouts as a main or secondary press. You can make it easier by using a lighter kettlebell or limiting the rotation, or harder by slowing the lowering phase and maintaining strict control throughout each rep.
How to Perform the Kettlebell Arnold Press
- Stand with feet shoulder-width apart and hold a kettlebell in each hand at shoulder level with palms facing you and elbows tucked into your sides.
- Brace your core and maintain a neutral spine position while keeping your chest up and shoulders pulled back and down.
- Initiate the movement by rotating your wrists as you begin pressing the kettlebells upward, transitioning from palms facing your body to palms facing forward.
- Exhale as you press the kettlebells overhead, extending your arms fully while maintaining shoulder stability and avoiding excessive arching in your lower back.
- At the top position, the kettlebells should be directly above your shoulders with arms straight but elbows not completely locked, creating a straight line from the weights through your arms to your shoulders.
- Inhale as you begin the descent, slowly lowering the kettlebells while simultaneously rotating your palms to face toward your body again.
- Control the kettlebells throughout the downward phase, keeping your core engaged and elbows tracking in a smooth arc until you return to the starting position.
- Pause briefly at the bottom position before beginning the next repetition, ensuring proper grip and wrist alignment before continuing.
Important information
- Keep your wrists straight and aligned with your forearms throughout the entire movement to prevent strain.
- Avoid leaning back or pushing your hips forward as you press overhead, which can place stress on your lower back.
- Start with lighter kettlebells until you master the rotation pattern, as this exercise requires significant shoulder mobility and coordination.
- If you feel any shoulder impingement or pain during the movement, reduce the weight or consider modifying the exercise with a more neutral grip.
FAQ - Kettlebell Arnold Press
The Kettlebell Arnold Press primarily targets the deltoid complex (front, side, and rear deltoids) with significant engagement of the triceps. The rotational component activates the rotator cuff muscles while the core and upper back serve as stabilizers throughout the movement.
Start by holding the kettlebells at shoulder height with palms facing your body. As you press upward, rotate your palms to face forward at the top of the movement while fully extending your arms overhead. Lower with control while rotating your palms back toward your body to return to the starting position.
The rotational component makes this exercise moderately demanding on shoulder joints, so proper form and appropriate weight selection are crucial. If you have existing shoulder issues, start with lighter weights and consider consulting a physical therapist before incorporating this movement into your routine.
For an easier variation, perform the exercise seated to reduce core stability demands or use lighter kettlebells while focusing on perfect form. To increase difficulty, try performing the movement with a slower tempo, incorporate a split stance position, or progress to heavier kettlebells once your technique is solid.
For optimal results, incorporate the Kettlebell Arnold Press 1-2 times weekly within your shoulder or upper body training sessions. Allow 48-72 hours between sessions that target the same muscle groups to ensure proper recovery and adaptation.
Kettlebell Arnold Press
Exercise Details
Primary Muscles
Muscle Groups
Mechanic
Risk Areas
Built for progress
Take the guesswork out of training
Create personalized AI-powered workout plans that evolve with you. Train smarter, track every rep and keep moving forward, one workout at a time.
