Stand tall with a dumbbell or kettlebell racked at one shoulder, feet shoulder-width apart. Brace your core, squeeze your glutes, and press the weight straight overhead until your arm is fully locked out with your biceps beside your ear. Lower under control back to the shoulder.

Strict press only — no dip, bounce, or leg drive. Full lockout required at the top with a stable, motionless finish. Either arm allowed; the free hand may rest on your hip but not touch the working arm or the weight. Dumbbell or kettlebell allowed. Score is your heaviest successful press.

Weight lifted (kg)