Shoulders · Kettlebell
Kettlebell One Arm Military Press to Side
How to do the kettlebell one arm military press to side, 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
Hold a kettlebell in the front rack on one side at shoulder height. Press the bell up and out to the side until your arm is locked overhead, then lower it back to the rack under control. No leg drive; the press is strict.
- 1Feel your side and front delt driving the bell up and out
- 2Keep your core and glutes tight to stay rigid and avoid leaning
- 3Lock out fully overhead with the bell stacked over your shoulder
Common mistakes
- Don't use leg drive or bounce; keep the press strict
- Avoid leaning away from the bell to cheat it up
- Don't flare your lower ribs or arch your back
Muscles worked
The kettlebell one arm military press to side mainly works the side delts and front delts, with the triceps, upper traps, forearms, upper abs, lower abs, and obliques assisting.
- Side DeltsPrimary
- Front DeltsPrimary
- TricepsSupport
- Upper TrapsSupport
- ForearmsSupport
- Upper AbsSupport
- Lower AbsSupport
- ObliquesSupport
- Upper ChestMinor
- Lower BackMinor
- Lower TrapsMinor
- GlutesMinor
Kovo programs the kettlebell one arm military press to side 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.