Kettlebell Double Push 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
Advanced
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Kettlebell Double Push Press is a dynamic, full‑body overhead movement that primarily builds shoulder strength and power while engaging the triceps as key secondary contributors. Starting with two kettlebells racked at shoulder height, you dip slightly at the knees and hips to load your legs, then drive explosively upward, transferring force through your core so the momentum helps press the kettlebells overhead. As the bells reach lockout, your shoulders stabilize and your triceps extend the elbows fully, finishing with arms straight and torso tall. Lowering the kettlebells under control back to the rack position completes each repetition and readies you for the next, making this exercise an efficient way to develop upper‑body pressing capability, improve total‑body coordination, and train power production with minimal equipment.
How to Perform
Prepare Your Stance: Start by standing tall with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height. Engage your core to keep your posture stable throughout the movement.
Slight Knee Bend: Slightly bend your knees and hips, as if preparing for a gentle squat. This will allow you to generate power from your legs and hips during the press.
Explosive Drive: Push upward with force, straightening your legs and arms simultaneously to propel the kettlebells overhead. Focus on using your legs to create momentum while maintaining control in your upper body.
Lockout and Pause: Once the kettlebells reach full extension above your head, ensure that your arms are straight, your body is upright, and your core is engaged. Hold this position briefly, making sure your posture remains tall and your body aligned.
Controlled Descent: Slowly lower the kettlebells back to the starting position at shoulder height, ensuring the movement is controlled and steady. This will help engage your stabilizing muscles and prevent injury.
Repeat: Perform the movement for the prescribed number of repetitions. Be mindful of maintaining proper form throughout each rep, particularly keeping your core engaged and avoiding excessive leaning or arching of your back.
★ 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
Grip the Kettlebells Correctly: Hold the kettlebells with a firm but relaxed grip. The weight should be supported by the base of your palms, and your fingers should wrap comfortably around the handles. Avoid clenching the kettlebells too tightly, as this can cause unnecessary fatigue and reduce your ability to control the weights effectively.
Focus on Controlled Execution: Start the movement by slightly bending your knees, and use the power of your legs to push upward. As you drive through your legs, press the kettlebells overhead. Make sure the power for the lift comes primarily from your lower body and core, not your arms. Engaging your arms too much can cause unnecessary strain on your shoulders.
Breathing Properly: Inhale as you lower the kettlebells back to the starting position. Make sure to exhale sharply as you push the weights overhead, using your legs and core to generate the force. Proper breathing will help maintain control and stability during the exercise.
How Not to Perform
Don’t Use Only Your Arms:
Avoid relying solely on your arms to press the kettlebells overhead. This common mistake can lead to shoulder strain and fatigue. Focus on generating power from your legs and core instead. The arms should only guide the kettlebells, not push them up on their own.
Don’t Overbend the Knees:
Don’t squat too deeply before pressing the kettlebells. Overbending your knees can put unnecessary strain on your knees and lower back. A slight bend is enough to generate the power needed for the lift, so avoid going into a full squat.
Don’t Keep a Loose or Unstable Core:
Neglecting to engage your core can lead to poor posture and lower back injury. Always keep your core tight throughout the movement, especially during the press, to stabilize your torso and prevent excessive arching of your back.
Avoid Swaying or Leaning Back:
Don’t lean back or arch excessively during the overhead press. This can lead to lower back discomfort or injury. Keep your torso upright and your back straight as you press the kettlebells overhead. Ensure your glutes and abs are engaged to maintain stability.
Don’t Grip the Kettlebells Too Tightly:
A death grip on the kettlebells can cause premature fatigue in your forearms and reduce your ability to control the weights. Maintain a firm but relaxed grip, allowing the weight to rest comfortably in your hands without over-gripping.
Don’t Let Your Elbows Flare Out:
Avoid letting your elbows drift too far out from your body when pressing. This can strain your shoulders. Keep your elbows slightly in front of your torso for better control and to maintain a safer, more efficient pressing position.
Don’t Rush the Movement:
Perform the exercise too quickly, and you risk losing control of the kettlebells, which can increase the chance of injury. Focus on executing each rep with control and proper timing. This will ensure you engage the right muscles and maximize the benefits of the exercise.
Don’t Forget Proper Breathing:
Failing to breathe properly during the exercise can lead to tension, dizziness, or energy depletion. Remember to exhale forcefully as you press the kettlebells overhead and inhale as you lower them back down. This helps maintain steady energy levels and ensures proper oxygen flow to your muscles.
Don’t Allow the Kettlebells to Swing:
Avoid letting the kettlebells swing during the movement, which can cause instability. Keep the kettlebells under control at all times to ensure your muscles are being used efficiently and safely. This will also help prevent unnecessary strain on your joints.
Don’t Let the Kettlebells Drift Away from Your Body:
Keep the kettlebells close to your body, especially when lowering them. Allowing them to drift too far out in front can lead to shoulder strain and reduce your control. Keep them in line with your shoulders as you lower them back to the starting position.
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.
