Two-Arm Kettlebell Military Press
Muscles worked
Instructions
- 1Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you swing the kettlebells towards your shoulders. Rotate your wrists as you do so, so that the palms face forward.
- 2Press the kettlebells up and out. As the kettlebells pass your head, lean into the weights so that the kettlebells are racked behind your head. Make sure to contract your lats, butt, and stomach for added stability.
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 Two-Arm Kettlebell Military Press
The two-arm kettlebell military press simultaneously presses two loads from the shoulders overhead, where they settle racked behind the head at lockout. This symmetrical movement heavily engages the front deltoids and triceps while demanding significant core bracing to stabilize two unstable loads at once. Unlike a one-arm military press, the two-hand version allows for greater overall strength development but reduces the specific work of correcting side-to-side imbalances. It's a foundational exercise for building overhead pressing strength with kettlebells, accessible to lifters who've already mastered the double kettlebell clean.
check_circleBenefits
- check_circleBuilds significant overhead pressing strength
- check_circleHeavily engages the front deltoids and triceps
- check_circleStrengthens overall core bracing
- check_circleFoundational exercise for kettlebell strength progression
lightbulbExecution tips
- lightbulbProperly rack both kettlebells before starting the press
- lightbulbBrace your core and glutes hard during the push
- lightbulbKeep both kettlebells synchronized throughout
- lightbulbLower under control back to the shoulders
warningCommon mistakes
- warningPressing the kettlebells out of sync
- warningOverarching the lower back to help the push
- warningNeglecting core and glute bracing
- warningUsing a load too heavy for current technique
helpFrequently asked questions
Do I need an advanced level for this exercise?expand_more
Solid mastery of the double kettlebell clean is recommended before tackling the two-hand press.
Why do the kettlebells end up behind the head at the top?expand_more
That's the natural lockout position for the two-hand kettlebell military press, which differs slightly from a standard barbell press.
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