Double-Kettlebell Shoulder Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Kettlebell
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Double-Kettlebell Shoulder Press is a powerful bilateral upper-body strength movement. By pressing two kettlebells overhead, it challenges the shoulders, triceps, and core stabilizers. The racked kettlebell position also activates postural muscles, making this an effective compound movement for pressing power and control.
How to Perform
Clean two kettlebells into the rack position.
Stand tall with core tight and glutes engaged.
Press both kettlebells overhead until arms are locked out.
Lower them under control back to rack position.
Repeat for reps, keeping posture tall and motion smooth.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep the kettlebells close to the body during the press.
Maintain a neutral wrist position.
Engage your abs and glutes for core stability.
Breathe out on the press, in on the way down.
Don’t rush—focus on control.
Use your legs for a slight push if needed (push press).
Keep your head neutral and chest tall.
How Not to Perform
Don’t flare the elbows outward too wide.
Avoid arching the back or leaning backward.
Don’t lower the kettlebells too fast.
Don’t let your wrists bend backward.
Avoid pressing with locked-out knees.
Don’t let the kettlebells drift forward.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
