Kettlebell Two Arm Military Press

Muscles worked

Setup

1. Clean two kettlebells to the 'rack position,' resting them in the crook of your elbows with the bells on the outside of your forearms.
2. Stand with feet shoulder-width apart, glutes squeezed, and core braced to create a stable base.
3. Keep your wrists straight and the handles positioned diagonally across the base of your palms.
4. Tuck your elbows close to your ribs with your forearms nearly vertical.

How to do it

1. Exhale and press both kettlebells vertically, allowing them to travel in a slight natural arc around your head.
2. Extend your arms fully until your elbows are locked out and your biceps are next to your ears.
3. Inhale as you slowly lower the kettlebells back to the rack position under control, pulling them down with your lats.
4. Maintain a 2-0-1-0 tempo: 1 second to press, 2 seconds to lower, with no pause at the bottom.

Form checklist

• Keep your ribs tucked down; do not allow your lower back to arch excessively.
• Ensure your forearms remain vertical throughout the initial phase of the press.
• Squeeze your glutes and quads throughout the set to prevent swaying or using leg drive.
• Lock out the elbows completely at the top of the movement for full muscle recruitment.

Pro tips

• Crush the kettlebell handles as hard as possible to increase neural drive and shoulder stability through irradiation.
• At the top of the movement, think about 'showing your armpits' to the wall in front of you to ensure proper scapular upward rotation.

Make it harder

• Add a 3-second pause at the top of each rep to maximize time under tension and overhead stability.
• Perform the movement from a tall-kneeling position to remove the ability to use leg drive and further challenge core stability.

Frequently asked

What muscles does the kettlebell two arm military press work?

The kettlebell two arm military press primarily targets the deltoids and triceps, and also works the abs, obliques, serratus anterior, and trapezius as secondary muscles.

What equipment do you need for the kettlebell two arm military press?

The kettlebell two arm military press uses kettlebell.

Is the kettlebell two arm military press good for beginners?

The kettlebell two arm military press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Band Seated Neutral Grip Shoulders PressIntermediate · deltoids and triceps
• Barbell Bench Press With 1 BoardIntermediate · deltoids, pectorals, and triceps
• Barbell Clean And PressAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps