Move · Videos · Technique · 7 min

One-Arm Kettlebell Press: Technique and Drills

One-Arm Kettlebell Press: Technique and Drills — video by Dan John Play · 6:58

Video by Dan John on YouTube · Open on YouTube

Strength coach Dan John teaches the one-arm kettlebell press from a good clean, with drills that build it: overhead waiter walks, pressing an elastic band to learn the groove, and the rack carry. Suits anyone new to pressing a kettlebell.

  • 7 min
  • Beginner
  • Low impact (no jumping)
  • kettlebell
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Step by step 6

Tap a time to watch that step in the video.

  1. Start with a good clean: a light swing clean to the rack, press, then set the bell down with control. 1:05
  2. Waiter walk: hold the bell overhead with a straight arm and walk loops to build overhead strength. 1:48
  3. Pressing groove: the bell travels in a gentle J path close to the body, not with the elbow winged out. 2:05
  4. Band press: wrist straight, shoulder down, glutes and thighs tight, then press the band up to learn the groove. 3:20
  5. One-arm press: tighten everything, pull the free side down, and press from a solid base like a front squat. 4:42
  6. If the press is a struggle: go back to waiter walks, add light press-outs and practise the rack carry. 6:00

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Start from a clean into the rack, wrist straight and shoulder pulled down away from your ear
  • Squeeze your glutes and tighten your thighs to make a solid base before you press
  • Press close to the body in a slight J path rather than flaring the elbow out

What it works

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Joints it uses 1 take load

  • Shoulders takes loadone-arm press, overhead waiter walk
  • Elbows movespressing, rack hold
  • Wrists & hands movesstraight wrist in the rack and overhead
  • Hips movesswing clean to the rack

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Dan John; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety