- Hold a moderate weight or kettlebell in the left hand and lower into a squat while taking the right arm out for balance.
- Keep the torso upright, the abs braced and make sure the knees are behind the toes.
- Keeping this position, begin with the palm facing the shoulder and push the weight up as you rotate the palm out.
- Keep the move slow and controlled and the abs braced. At the top of the movement, make sure you're not arching the back.
- Take the arm back down, rotating the hand so that the palm faces in.
- Continue pressing the weight up and down as you stay in the squat position.
- Repeat for 8-16 reps and then switch sides, completing 1-3 sets.
Kettlebell Exercises
By Paige Waehner, About.com Guide
Updated October 14, 2009
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
There are a variety of ways to work the shoulders and using a kettlebell in this one-arm press is one way to incorporate the core and legs while building strength and power in the shoulders. This tough exercise involves holding a squat position while rotating and pressing the arm up and down, much like an arnold press. This exercise is very challenging on the back, so make sure you can keep the core braced and avoid arching the back as you press the weight up and down. If you have any shoulder problems, you can simply press the weight up and down (palm out) without the rotation.
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