Double Kettlebell Push Press
The Double Kettlebell Push Press primarily targets your Shoulders, with support from Calves, Quadriceps, Triceps. It requires kettlebell and is best suited to intermediate lifters.
Intermediate level · Equipment: Kettlebell · Compound · Push
Primary muscles: Shoulders Secondary muscles: Calves, Quadriceps, Triceps
How to perform Double Kettlebell Push Press
- Step 1. Clean two kettlebells to your shoulders.
- Step 2. Squat down a few inches and reverse the motion rapidly. Use the momentum from the legs to drive the kettlebells overhead.
- Step 3. Once the kettlebells are locked out, lower the kettlebells to your shoulders and repeat.
Frequently asked questions
What is the primary benefit of using a leg drive in the push press?
The leg drive allows you to move heavier loads than a strict press by transferring momentum from the lower body to the upper body. This builds explosive power and increases total shoulder loading.
Which muscle groups are primarily targeted during this movement?
The anterior and medial deltoids are the primary movers for the overhead extension. The triceps and upper pectorals provide assistance, while the core and legs stabilize the weight.
What is a common mistake to avoid during the dip phase?
Avoid leaning forward or letting your heels rise during the initial dip. Keep your torso vertical and your weight centered over your mid-foot to ensure efficient power transfer.
How should a beginner progress toward the double kettlebell push press?
Start with the single kettlebell push press to master the timing of the leg drive and overhead lockout. Once unilateral stability is established, transition to using two kettlebells.
What is the recommended set and rep range for building overhead power?
Perform 3 to 5 sets of 5 to 8 repetitions using a weight that challenges your lockout. Focus on a fast upward drive and a controlled descent to the rack position.
Sample sets & reps for Double Kettlebell Push Press
- Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
- Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
- Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Shoulders exercises
- Alternating Cable Shoulder Press — cable
- Alternating Deltoid Raise — dumbbell
- Anti-Gravity Press — barbell
- Arm Circles — stretch
- Arnold Dumbbell Press — dumbbell
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