Last Updated on 7 July 2025 by Greg Brookes
The kettlebell push press is one of the most underrated tools for developing real-world power.
It blends leg drive, hip extension, core bracing and shoulder stability into a fast, coordinated movement.
In this guide, I’ll show you how to master the push press with kettlebells, explain its benefits, and show you how to work it into your training.
What Is the Kettlebell Push Press?
The push press is an explosive overhead lift that starts with a dip of the knees and finishes with the arm driving the kettlebell overhead.
It uses momentum from the lower body to assist the upper body, making it more dynamic than a strict press.
Perfect for lifting heavier weights overhead without losing form or stability.
Why It Matters
Most overhead exercises are slow and strict. That’s fine, but life isn’t always slow and controlled.
The push press teaches you how to transfer power from the lower body to the upper body, just like throwing, jumping or even hoisting a suitcase into the overhead bin.
It builds explosive strength, total-body coordination, and efficient force transfer, key qualities for athletes and functional fitness.
Muscles Worked
- Glutes
- Quadriceps
- Hamstrings
- Core stabilisers
- Deltoids
- Triceps
- Calves
How to Do the Kettlebell Push Press (Step-by-Step)
- Clean the kettlebell into a racked position at the shoulder.
- Brace your core and keep the wrist straight, elbow tucked slightly forward.
- Dip your knees slightly, keeping your heels on the floor.
- Drive upward explosively through your legs.
- As your hips and knees extend, press the kettlebell overhead.
- Lock the arm out at the top and pause briefly before returning to rack.
Tip: The dip is short and sharp, not a squat. Timing is everything. The hips extend just before the arm drives.
Watch the kettlebell push press in action:
Common Mistakes to Avoid
- Squatting too low during the dip
- Pressing too early before the hips extend
- Losing the wrist position in the overhead phase
- Not locking out fully at the top
Warm-Up Drills to Prep for the Movement
- Hip Bridge with Reach (10 reps)
- Standing Calf Raises (10–15 reps)
- Overhead Wall Slides (10 reps)
- Plank with Shoulder Taps (30 seconds)
Programming Tips and Reps
- Use 5–8 reps per arm for strength and power
- Perform 2–4 sets
- Include it in strength circuits, athletic complexes, or as a standalone power drill
When to Use This Exercise
- Early in your workout as part of a power or strength block
- In circuits where full-body explosiveness is required
- As a regression or alternative to a full jerk or double overhead press
Avoid using this movement under high fatigue, it requires precision and control, especially with heavier loads.
Coach’s Insight: Greg’s Take
The push press is often overlooked in kettlebell training, but it’s gold for building coordination and bridging the gap between strength and power.
I use it frequently with clients who need to learn how to link their lower body to their upper body more efficiently, especially runners, martial artists and older adults who want to stay explosive.
Start light, get the rhythm right, and you’ll quickly see carryover to your other lifts.
Kettlebell Push Press vs Strict Press
The strict press isolates the upper body and develops pure shoulder and triceps strength.
The push press, on the other hand, teaches you how to use your whole body to move weight more efficiently.
If you’re stuck on a strict press plateau, training the push press can help bust through it by building drive and confidence under load.
Who Should Do This Exercise?
- Intermediate to advanced lifters
- Athletes who need explosive overhead strength
- Anyone looking to develop total-body coordination
- Lifters wanting a progression from the strict press
Related Exercises You Can Try Next
- Kettlebell Clean to Press
- Kettlebell Thruster
- Double Kettlebell Push Press
Want More Smart Kettlebell Training?
Ready to upgrade your strength and movement skills?
Dive into more kettlebell tutorials and programming strategies that help you train smarter, not just harder.
Love explosive pressing? Check out all kettlebell exercises to build power overhead.
Frequently Asked Questions
The push press uses one knee bend. The jerk uses a second dip under the bell, allowing for heavier lifts.
Start with one. Once you’ve mastered the rhythm and control, move to doubles for increased load.
Not if done correctly. The dip and drive should come from the legs, reducing shoulder strain.
Yes, but only if your form stays sharp. Poor timing under fatigue can lead to sloppy reps and injury risk.
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