Kettlebell Seated Two Arm Military 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 Seated Two Arm Military Press is an upper-body strength exercise primarily targeting the shoulders, with secondary activation of the triceps. Performed while seated, this exercise requires the use of kettlebells to press overhead. Starting with the kettlebells held at shoulder level, the movement involves pushing both kettlebells upward toward the ceiling while fully extending the arms, being careful not to lock the elbows. The exercise helps to build shoulder strength and stability, while also engaging the triceps to extend the arms. Throughout the movement, maintaining a straight back and engaged core is essential for proper form and stability.
How to Perform
Set up your position: Sit upright with your feet flat on the floor, ensuring your back remains straight and your posture is stable. Engage your core muscles to maintain balance and control throughout the movement.
Lift the kettlebells: Grasp the kettlebells with both hands, bringing them to shoulder height. Press the kettlebells upward, fully extending your arms above your head. Be sure not to lock your elbows at the top of the movement to avoid strain.
Lower the kettlebells: Gradually lower the kettlebells back down to the starting position, keeping your movement controlled. Bring the weights back to shoulder level, maintaining proper alignment in your body.
Maintain proper form: Throughout the exercise, keep your back straight and your core engaged to ensure stability and prevent any unnecessary strain on your lower back. Make sure your breathing stays steady—exhale as you press the kettlebells up and inhale as you lower them.
Repeat: Perform the desired number of repetitions while focusing on form and control. Adjust the weight if needed to maintain good technique throughout the set.
★ 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
Pressing the Kettlebells: Begin by pressing the kettlebells directly overhead until your arms are fully extended. Be careful not to lock your elbows at the top of the movement. Slowly reverse the motion, bringing the kettlebells back to shoulder height. Keep the movement slow and controlled to maximize muscle engagement and avoid any sudden, jerky actions that could lead to injury.
Breathing Properly: As you press the kettlebells up, exhale steadily. When you lower them back down, take a deep breath in. Proper breathing helps maintain energy and ensures that your muscles receive the oxygen they need to perform effectively throughout the exercise.
Maintain Neutral Spine: Avoid arching your back as you press the weights overhead. Arching the back can create excess pressure on the spine, increasing the risk of injury. Keep your back straight and core tight to support a safe and stable lift.
How Not to Perform
Avoid Arching Your Back:
Don’t let your lower back sway excessively as you press the kettlebells overhead. Arching the back puts unnecessary strain on your spine and reduces the effectiveness of the shoulder muscles. Keep your back straight and engage your core to provide support.
Do Not Lock Your Elbows:
Never fully lock your elbows at the top of the movement. Locking them can place too much pressure on your joints and reduce the tension on the shoulders. Keep a slight bend in your elbows when your arms are fully extended to maintain muscle engagement.
Don’t Use Momentum:
Avoid using momentum to push the kettlebells up. Jerking or swinging the weights may seem easier, but it wastes energy and doesn’t engage the muscles properly. Focus on a smooth and controlled movement to ensure the target muscles—shoulders and triceps—are being worked effectively.
Don’t Let Your Shoulders Shrug:
Refrain from letting your shoulders rise up toward your ears while pressing the kettlebells. Shrugging can strain your neck and upper traps. Keep your shoulders down and away from your ears, focusing the work on your deltoids (shoulders).
Avoid Overextending or Pressing Too Far:
Don’t press the kettlebells too far beyond a neutral overhead position. Overextending can lead to strain in the shoulder joints and lower back. Make sure your arms are fully extended but not beyond a safe, natural range of motion.
Don’t Neglect Your Core:
Failing to engage your core can lead to instability and a compromised posture. Avoid leaning back or arching your lower back for balance. Keep your abdominal muscles tight to protect your spine and maintain good form.
Avoid Holding Your Breath:
Holding your breath during the exercise can increase intra-abdominal pressure and lead to dizziness or even fainting. Breathe steadily throughout the movement—exhale as you press the kettlebells up and inhale as you lower them back down.
Don’t Rush the Movement:
Avoid rushing through your reps, as this can lead to poor form and wasted energy. Focus on a slow, controlled press and lower phase to maximize muscle engagement. Speeding up the movement may also reduce the amount of time the target muscles are under tension, limiting the effectiveness of the exercise.
Don’t Use Too Heavy of a Weight:
If the kettlebells are too heavy, it may force you to use improper form, such as relying on your back or legs for assistance. Start with a manageable weight that allows you to focus on form, and gradually increase it as you become more comfortable with the exercise.
Don’t Lift the Kettlebells with Bent Wrists:
Avoid bending your wrists while holding the kettlebells. A bent wrist can cause unnecessary strain, especially during the press. Keep your wrists neutral and aligned with your forearms to avoid discomfort or potential injury.
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.
