# Alternating Kettlebell Press

A standing overhead press with a kettlebell at each shoulder, pressing one arm at a time while the other kettlebell waits at the shoulder. Trains the delts and triceps and challenges your trunk to stay steady.

- Intermediate · Compound
- Equipment: Kettlebell
- HD video: https://media.seto.fit/exercises/kettlebell-seesaw-press/video/male.mp4
- HTML: https://seto.fit/exercises/alternating-kettlebell-press/

## Muscles worked

- Front delts: 9/10
- Side delts: 7/10
- Triceps: 7/10
- Upper chest: 4/10
- Serratus anterior: 4/10
- Traps: 4/10
- Rotator Cuff: 4/10

## How to do the Alternating Kettlebell Press

1. Stand tall, holding a kettlebell at each shoulder, elbows pointing down.
2. Press one kettlebell straight up until your arm is fully extended.
3. Lower it back to your shoulder, then press the other kettlebell.
4. Keep alternating arms, holding the resting kettlebell steady at your shoulder.

### Full technique — 6 steps

1. Stand tall with feet about hip to shoulder width and hold a kettlebell at each shoulder.
2. Keep your wrists straight, palms facing inward, and elbows pointing down.
3. Squeeze your glutes, tighten your stomach, and keep your ribs in line with your pelvis.
4. Press one kettlebell overhead until your arm is fully extended, keeping the other at your shoulder.
5. Lower it back to your shoulder under control.
6. Press the other kettlebell the same way, then continue alternating arms.

## Common mistakes

- Leaning back to finish reps
- Turning it into a push press
- Shrugging shoulders during press
- Stopping short of full overhead extension
- Letting the resting kettlebell slip off the shoulder

## Form cues

- Press straight overhead
- Keep ribs down
- Wrists stay neutral
- Squeeze glutes hard
- Press without shrugging

## How much to do

- **Strength** (good fit): 4–5 sets of 5–8 reps · rest 2 min 30 s · 2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Barbell**: [Unsupported Seated Barbell Overhead Press](https://seto.fit/exercises/unsupported-seated-barbell-overhead-press/), [Behind the Neck Barbell Push Press](https://seto.fit/exercises/behind-the-neck-barbell-push-press/)
- **Dumbbells**: [Alternating Standing Arnold Press](https://seto.fit/exercises/alternating-standing-arnold-press/), [Standing Arnold Press](https://seto.fit/exercises/standing-arnold-press/)
- **Resistance bands**: [Resistance Band Lateral Raise to Shoulder Press](https://seto.fit/exercises/resistance-band-lateral-raise-to-shoulder-press/), [Resistance Band Arnold Press](https://seto.fit/exercises/resistance-band-arnold-press/)
- **Weight plates**: [Plate Overhead Press](https://seto.fit/exercises/plate-overhead-press/), [Plate Curl to Press](https://seto.fit/exercises/plate-curl-to-press/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Dumbbell Shoulder Press](https://seto.fit/exercises/dumbbell-shoulder-press/) — Beginner
- Easier: [Tall Kneeling Kettlebell Press](https://seto.fit/exercises/tall-kneeling-kettlebell-press/) — Intermediate
- **This exercise: Alternating Kettlebell Press — Intermediate**
- Harder: [Seated Barbell Overhead Press](https://seto.fit/exercises/seated-barbell-overhead-press/) — Intermediate
- Harder: [Barbell Overhead Press](https://seto.fit/exercises/barbell-overhead-press/) — Intermediate

## Quick answers

### What muscles does the Alternating Kettlebell Press work?

Primary: Front delts 9/10, Side delts 7/10. Also works: Triceps 7/10, Upper chest 4/10, Serratus anterior 4/10, Traps 4/10.

### When should I do the Alternating Kettlebell Press in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 10 min with rest.

### How many sets and reps of the Alternating Kettlebell Press?

Strength: 4–5 sets of 5–8 reps, rest 2 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.

### What can I do instead of the Alternating Kettlebell Press?

Barbell: Unsupported Seated Barbell Overhead Press, Behind the Neck Barbell Push Press. Dumbbells: Alternating Standing Arnold Press, Standing Arnold Press. Resistance bands: Resistance Band Lateral Raise to Shoulder Press, Resistance Band Arnold Press. Weight plates: Plate Overhead Press, Plate Curl to Press.

### What is an easier version of the Alternating Kettlebell Press?

Tall Kneeling Kettlebell Press (Intermediate), Dumbbell Shoulder Press (Beginner).

### What is a harder version of the Alternating Kettlebell Press?

Seated Barbell Overhead Press (Intermediate), Barbell Overhead Press (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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