Double Kettlebell Push Press
Muscles worked
Instructions
- 1Clean two kettlebells to your shoulders.
- 2Squat down a few inches and reverse the motion rapidly. Use the momentum from the legs to drive the kettlebells overhead.
- 3Once the kettlebells are locked out, lower the kettlebells to your shoulders and repeat.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Double Kettlebell Push Press
The double kettlebell push press combines shoulder strength with leg power to drive two loads overhead simultaneously. Unlike a strict military press, the slight leg dip allows more load to be used and generates more power, making it an excellent bridge between raw strength and explosiveness. It's a functional movement widely used in cross-training to build overall upper-body power. It heavily engages the shoulders and triceps, but also the quads and calves during the leg drive. The double kettlebell version requires solid core stability to keep both loads synchronized.
check_circleBenefits
- check_circleBuilds overall upper-body power
- check_circleAllows heavier loading than a strict press
- check_circleEngages legs, shoulders and triceps together
- check_circleImproves coordination and synchronization
lightbulbExecution tips
- lightbulbKeep the dip short, not a real squat
- lightbulbDrive hard and fast through the heels
- lightbulbKeep the core braced throughout the movement
- lightbulbFully lock out the elbows at the top
warningCommon mistakes
- warningDoing a full squat instead of a short dip
- warningLack of synchronization between the two arms
- warningPushing only with the shoulders
- warningExcessively arching the lower back
helpFrequently asked questions
What's the difference from the military press?expand_more
The push press uses leg drive, allowing heavier loads to be used.
Can it be done with one kettlebell?expand_more
Yes, as a single-arm version, but the double version is more balanced.
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