Single-Arm Strict Kettlebell Military Press

Default prescription & biomechanics

Primary muscles

Anterior Deltoid, Lateral Deltoid

Secondary muscles

Triceps, Core, Serratus Anterior, Traps

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. Clean the kettlebell to the rack position with thumb near your collarbone and wrist straight.
2. Squeeze your glutes and quads hard while pressing the bell up in a natural arc to overhead lockout.
3. Pull the kettlebell back down into the rack using your lats.

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
Machine Overhead Shoulder Press	Machine swap	Machine
Standing Resistance Band Overhead Press	Bands swap	Bands
Barbell Push Press	Barbell swap	Barbell
Seated Arnold Dumbbell Press	Dumbbell swap	Dumbbell
Seated Dumbbell Shoulder Press	Dumbbell swap	Dumbbell
Shoulder Pike Push-Up	Bodyweight swap	Bodyweight

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