Exercise Library
PushcompoundUnilateral

KB PRESS

Spartan Standard — 300WOD helmet mark

Kettlebell pressed overhead from the rack position. Develops shoulder strength and stability.

OFFICIAL 300WOD TUTORIAL

300WOD helmet mark

Official 300WOD Tutorial

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300WOD on YouTube

HOW TO PERFORM

  1. 1

    Clean the kettlebell to the rack position.

  2. 2

    Press overhead to full lockout.

  3. 3

    Lower under control back to the rack.

  4. 4

    Complete all reps on one side before switching.

THE STANDARD

Full lockout overhead. Controlled descent. Wrist straight throughout.

COACHING CUES

Wrist straightFull lockout overheadCore braced

COMMON MISTAKES

  • Wrist bending back.

  • Not locking out.

  • Leaning excessively to the side.

SCALING / SUBSTITUTIONS

  • Reduce weight.

  • Dumbbell shoulder press.

300WOD APPLICATION

The KB press is a primary overhead push movement across all Standards.

RELATED EXERCISES

KB Clean
Olympic
Overhead Press
Push
KB Long Cycle
Olympic

MOVEMENT DETAILS

Movement Category
Push
Movement Type
compound
Equipment
Kettlebell
Primary Muscles
Anterior DeltoidsTriceps
Secondary Muscles
Side DeltoidsTrapeziusAbs / Core
Standards
Foundation
Hoplite
Elite
Spartan
All Exercises