Two-Arm Kettlebell Military Press
The Two-Arm Kettlebell Military Press primarily targets your Shoulders, with support from Triceps. It requires kettlebell and is best suited to intermediate lifters.
Intermediate level · Equipment: Kettlebell · Compound · Push
Primary muscles: Shoulders Secondary muscles: Triceps
How to perform Two-Arm Kettlebell Military Press
- Step 1. Clean 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.
- Step 2. Press 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.
Frequently asked questions
What is the correct starting position for the kettlebell military press?
Clean the kettlebells to the rack position with elbows tucked and wrists neutral. Keep your feet shoulder-width apart and maintain a tight core to provide a stable pressing base.
Which primary muscles are targeted during this exercise?
The movement primarily targets the anterior and medial deltoids. The triceps and upper pectorals act as secondary movers to assist in the overhead lockout.
What is a common mistake to avoid when pressing overhead?
Avoid leaning back or arching the lumbar spine to complete the lift. If you cannot press the weight without excessive rib flare, the load is likely too heavy for your current overhead mobility.
How should a beginner progress toward the two-arm version?
Beginners should start with the single-arm kettlebell press to develop unilateral stability and core control. This allows for easier management of the kettlebell's center of mass before adding a second weight.
What are the recommended sets and reps for building shoulder strength?
For strength, perform 3 to 5 sets of 5 to 8 repetitions with a challenging weight. Ensure full recovery between sets to maintain high force output and proper technical execution.
Sample sets & reps for Two-Arm Kettlebell Military 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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