Shoulders · Kettlebell
Kettlebell Alternating Press
How to do the kettlebell alternating press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Kettlebell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Stand holding a kettlebell racked at each shoulder, palms facing in and elbows tucked. Brace your core and press one bell overhead to lockout, then lower it under control to the rack as you press the other up. Alternate arms each rep.
- 1Front and side delts driving the bell overhead
- 2Core and glutes braced to keep your torso upright
- 3Triceps locking out the arm at the top
Common mistakes
- Overarching your lower back to launch the bell
- Letting the wrist bend back under the load
- Twisting your torso or leaning to one side
Muscles worked
The kettlebell alternating press mainly works the front delts and triceps, with the side delts, forearms, upper chest, upper traps, upper abs, lower abs, and obliques assisting.
- Front DeltsPrimary
- TricepsPrimary
- Side DeltsSupport
- ForearmsSupport
- Upper ChestSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- ObliquesSupport
- Lower BackMinor
- Lower TrapsMinor
- GlutesMinor
Kovo programs the kettlebell alternating press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.