Hold a kettlebell at shoulder height in one hand.
Step into a split stance with one foot forward and one foot behind.
Keep both feet firmly planted on the floor.
Brace your core and squeeze your glutes.
Keep your chest lifted and ribs down.
Press the kettlebell overhead until your arm is fully extended.
Pause briefly at the top.
Lower the kettlebell under control back to shoulder height.
Complete the desired repetitions on one side.
Switch sides and repeat.
PT Will Duru’s Perspective
The kettlebell split stance shoulder press is a great exercise for building upper-body strength while improving balance and core stability.
I like this movement because the split stance forces you to stabilise through your hips, core, and lower body while pressing overhead. This creates a more athletic movement pattern than a traditional seated press.
Many people focus only on pressing the weight overhead. The real benefit comes from resisting movement through your torso and maintaining strong posture throughout the lift.
Add this exercise to your training if you want stronger shoulders, improved overhead strength, better core control, and increased stability during athletic movements.
About PT Will Duru
PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.
Exercise Benefits
- Builds shoulder strength
- Improves overhead pressing performance
- Develops core stability
- Enhances balance and coordination
- Strengthens the triceps and upper back
- Improves posture during overhead movements
- Develops athletic strength and movement control
Frequently Asked Questions
Is the kettlebell split-stance shoulder press good for beginners?
Yes. Start with a light kettlebell and focus on maintaining balance and posture throughout the movement.
What muscles does the kettlebell split stance shoulder press work?
It primarily targets the deltoids, triceps, upper traps, core, and glutes.
Why use a split stance instead of standing with both feet together?
The split stance increases stability demands and challenges the core to resist rotation.
Should I use one kettlebell or two?
Most people start with one kettlebell. This helps improve unilateral strength and stability.
How many reps should I perform?
Aim for 8 to 12 repetitions per arm for strength and muscle development.