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Two-Arm Kettlebell Military Press

A standing strict double-kettlebell overhead press that builds pressing strength and total-body tension without leg drive.

ShouldersKettlebellVertical press
GoLightWeight mediakettlebell-two-arm-military-press

Demonstration coming soon

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Primary

Anterior deltoidsMedial deltoids

Secondary

TricepsUpper trapeziusCoreSerratus anterior

Equipment

Kettlebell

Pattern

Vertical press

Setup

  1. 01Clean two kettlebells to the rack position.
  2. 02Stand with feet hip to shoulder width and squeeze the glutes.
  3. 03Brace the abs so the ribs stay stacked over the pelvis.
  4. 04Keep wrists neutral with the bells on the back of the forearms.

Execution

  1. 01Press both kettlebells overhead without any knee bend.
  2. 02Rotate the palms slightly forward as the arms extend.
  3. 03Lock the elbows with the bells over the shoulders and hips.
  4. 04Lower both bells under control back to the rack.

Checkpoints

  • -Knees stay locked; all the drive comes from the shoulders.
  • -Lower back does not arch as the bells pass the face.
  • -Both bells rise at the same speed.
  • -Full elbow lockout on every rep.

Common mistakes

  • -Sneaking in a small dip to start the press.
  • -Hyperextending the lower back at lockout.
  • -Letting the bells drift forward of the shoulders.
  • -Losing glute tension mid set.

Programming notes

  • -Use 3 to 5 sets of 3 to 6 reps for strength.
  • -Use 2 to 4 sets of 8 to 12 reps with lighter bells for volume.
  • -Test strict pressing here before loading the push press or thruster heavier.

Related exercises

Seated Two-Arm Kettlebell Military Press

Kettlebell / Shoulders

Kettlebell Double Push Press

Kettlebell / Shoulders

Overhead Press

Barbell / Shoulders

Out now

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Free to download, no account required to start. Android is on the way.

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