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How to do it
- Clean two kettlebells to the front rack, feet about hip-width apart.
- Brace the midsection, squeeze the glutes, and keep the ribs stacked over the pelvis.
- Rest each bell on the forearm with the wrists stacked and elbows close.
- Press both kettlebells overhead until the elbows lock and the biceps sit by the ears.
- Pause with the shoulders packed, not shrugged up toward the head.
- Lower both bells back to the rack under control, then reset the brace.
Common mistakes
- Dipping the knees into a push press, which takes the work off a strict military press.
- Letting one arm lock out ahead of the other, which twists the ribcage.
- Flaring the elbows and collapsing the wrists so the bells drift behind the head.
- Leaning back to finish the lockout, which dumps load into the lumbar spine.
Muscles worked
- Primary
- Front Delts
- Secondary
- Triceps
Good to know
- What muscles does the Two-Arm Kettlebell Military Press work?
- Mainly the front delts. It also works the triceps.
- What equipment do you need for the Two-Arm Kettlebell Military Press?
- It uses a kettlebell. Without it, the Anti-Gravity Press and the Arnold Press train the same muscles the same way.
- Is the Two-Arm Kettlebell Military Press good for beginners?
- GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Band Overhead Press.