Kettlebell Para Press
A single-arm kettlebell press started with the elbow flared out to the side and the bell beside the head, then pressed up and out to lockout. The wide start loads the side delt more and challenges shoulder stability.
Primary muscles
- Side Delts
- Front Delts
Secondary muscles
- Triceps
- Traps (Trapezius)
- Rotator Cuff
- Obliques
- Sets
- 3
- Reps
- 6–10 per side
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Clean a kettlebell to one shoulder, then open the elbow out to the side so the upper arm is near shoulder height and the bell sits beside your head, palm forward.
Brace hard, squeezing the glutes, abs and the lat on the working side.
Press the bell up and slightly out until the arm is locked overhead.
Lower it under control back beside your head, elbow out wide.
Complete all reps, then switch arms.
Breathing: Exhale as you press, inhale as you lower.
Coaching tips
Elbow wide, forearm vertical
Press up and out
Tight glutes and lats
Common mistakes
Letting the forearm tilt so the bell drifts behind the head
Leaning away from the working side
Losing tension at the bottom
Safety notes
Needs comfortable shoulder external rotation; use a regular rack press if the wide start pinches.
Keep loads lighter than your standard press.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.