Shoulders · Kettlebell
Kettlebell Half Kneeling Shoulder Press
How to do the kettlebell half kneeling shoulder press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Kettlebell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Set up in a half-kneeling stance with one knee down and the other foot planted in front. Rack a kettlebell at shoulder level, brace your trunk, and press it overhead in a smooth arc, then lower slowly to the rack.
- 1Feel your front and side delts drive the press, triceps finishing the
- 2lockout
- 3Stay tall and stable through the trunk and hips
- 4Keep a clean overhead path with your wrist stacked
Common mistakes
- Don't over-arch your lower back or flare your ribs
- Avoid letting your elbow drift behind you
- Don't shift or twist your hips during the press
Muscles worked
The kettlebell half kneeling shoulder press mainly works the front delts, triceps, and side delts, with the forearms, upper chest, upper traps, and upper abs assisting.
- Front DeltsPrimary
- TricepsPrimary
- Side DeltsPrimary
- ForearmsSupport
- Upper ChestSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower TrapsMinor
- Lower AbsMinor
- ObliquesMinor
- GlutesMinor
- Hip FlexorsMinor
Kovo programs the kettlebell half kneeling shoulder 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.