Kettlebell Arnold Press
How to do the Kettlebell Arnold Press
- 1
Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you raise the kettlebell towards your shoulder. The palm should be facing inward.
- 2
Looking straight ahead, press the kettlebell out and overhead, rotating your wrist so that your palm faces forward at the top of the motion.
- 3
Return the kettlebell to the starting position, with the palm facing in.
How to program the Kettlebell Arnold Press
Sets and reps
As a compound movement, the Kettlebell Arnold Press responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Kettlebell Arnold Press is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Kettlebell Arnold Press work?
The Kettlebell Arnold Press primarily targets the Shoulders. It also recruits the Triceps as supporting muscles.
What equipment do I need for the Kettlebell Arnold Press?
You need Kettlebells. Difficulty level: Intermediate.
How many sets and reps of the Kettlebell Arnold Press should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
