Two-Arm Kettlebell Military Press 10s · no sound

Two-Arm Kettlebell Military Press

A strict standing press of two kettlebells from the front rack to an overhead lockout, with no leg drive.

Primary muscle
Front Delts
Equipment
Kettlebell
Difficulty
Intermediate
Movement
Push
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How to do it

  1. Clean two kettlebells to the front rack, feet about hip-width apart.
  2. Brace the midsection, squeeze the glutes, and keep the ribs stacked over the pelvis.
  3. Rest each bell on the forearm with the wrists stacked and elbows close.
  4. Press both kettlebells overhead until the elbows lock and the biceps sit by the ears.
  5. Pause with the shoulders packed, not shrugged up toward the head.
  6. 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.

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