How to do the Alternating Kettlebell Press
- Stand tall, holding a kettlebell at each shoulder, elbows pointing down.
- Press one kettlebell straight up until your arm is fully extended.
- Lower it back to your shoulder, then press the other kettlebell.
- Keep alternating arms, holding the resting kettlebell steady at your shoulder.
Full technique — 6 steps
- Stand tall with feet about hip to shoulder width and hold a kettlebell at each shoulder.
- Keep your wrists straight, palms facing inward, and elbows pointing down.
- Squeeze your glutes, tighten your stomach, and keep your ribs in line with your pelvis.
- Press one kettlebell overhead until your arm is fully extended, keeping the other at your shoulder.
- Lower it back to your shoulder under control.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Barbell
Dumbbells
- Alternating Standing Arnold Press Same level
- Standing Arnold Press Easier
Resistance bands
Weight plates
- Plate Overhead Press Easier
- Plate Curl to Press Easier
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
- Easier Tall Kneeling Kettlebell Press
- This exercise Alternating Kettlebell Press
- Harder Seated Barbell Overhead Press
- Harder Barbell Overhead Press
Too hard for now? Start with the Tall Kneeling Kettlebell Press.
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).
