Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Shoulders

Kettlebell Overhead Press

KettlebellCompoundTakes some practiceOne side at a time
Front
Back
Primary Secondary

Works

Delts

Also triceps, abs

You need

Kettlebell

How to do itPictures · 3 steps
1Start
2Top
Main musclesAlso working
  1. 1Bell in the rack position, resting on your forearm
  2. 2Press up and slightly out, biceps by your ear
  3. 3Squeeze glutes and abs so you don’t lean

Most common mistake

Leaning sideways to finish the press.

Watch a demo
B
For shoulders
#15 of 27
See the full list →
Research
64
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 64
Target tensionStrong
Loaded stretchGood
ProgressionGood
Low costStrong

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SCable Lateral RaiseCable
  • SMachine Lateral RaiseMachine
  • SReverse Pec DeckMachine
  • CBottoms-Up Kettlebell PressKettlebell

Takes

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needed to post
280