Kettlebell 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
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The kettlebell two‑arm military press is a compound overhead pushing exercise that primarily strengthens the shoulder complex—especially the anterior and medial deltoids—while also engaging the triceps to lock out each repetition, with additional stabilization from the upper back and core to keep the torso upright. Performed by cleaning one kettlebell into each hand so they rest at shoulder height, the lifter presses both bells straight overhead in a controlled motion, maintaining a neutral spine and braced midsection throughout. Because both arms work simultaneously, the movement promotes balanced bilateral shoulder strength and coordination, making it an efficient choice for developing pressing power and muscular endurance with minimal equipment.
How to Perform
Position yourself with feet set roughly hip‑ to shoulder‑width, knees soft, and two kettlebells racked at your shoulders—elbows in, wrists straight, and bells resting against the forearms.
Inhale, brace your midsection as though preparing to be lightly punched, and squeeze your glutes to keep the spine tall without overarching the lower back.
Drive both kettlebells straight upward until your elbows lock and the weights sit above (not behind) the crown of your head; think of “pushing the floor away” while keeping your ribs pulled down.
Exhale, then lower the kettlebells under control to the racked position, pausing briefly to stabilize before the next repetition.
Repeat for the planned number of reps, maintaining a smooth tempo and crisp form; stop the set if you feel shoulder discomfort or if your torso starts to lean or sway.
★ 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 your rib cage “down” and core braced throughout every rep to prevent lower‑back over‑extension.
Begin each set with a solid clean into the rack position—starting sloppy makes the whole press harder and riskier.
Squeeze your glutes before every drive; a tight lower body creates a more powerful, stable pressing platform.
Think of “pushing your body away from the kettlebells” rather than just moving the bells—this cue encourages full‑body tension.
Press straight up so the bells finish directly over (not behind) the ears; drifting backward strains the shoulders and spine.
Pack your shoulders at the top—shrug slightly and rotate the elbows forward to keep the head of the humerus centered in the socket.
Control the descent just as much as the press; an active, slow eccentric builds strength and protects the rotator cuff.
If one arm lags, pause at the top to let the weaker side “catch up,” preserving symmetry and avoiding compensation.
Use “power breathing”: inhale in the rack, exhale forcefully through pursed lips near lockout to reinforce core stability.
Stop the set a rep or two before form breaks down—quality shoulder work beats grinding out sloppy repetitions every time.
How Not to Perform
Avoid letting the lower back arch—flaring the ribs or leaning backward shifts tension off the shoulders and can strain the lumbar spine.
Don’t start with a loose rack; cleaning the bells carelessly or holding the elbows wide destabilizes the press from the outset.
Refrain from bending the knees to “push‑press” the weight unless that variation is your goal—using leg drive turns a strict shoulder exercise into a whole‑body movement and dilutes shoulder activation.
Never press the kettlebells behind your head; this impinges the shoulder joint and invites neck or upper‑back stress.
Skip the quick, uncontrolled drop on the way down; a fast eccentric yanks the rotator cuff and wastes the muscle‑building portion of the lift.
Resist twisting or tilting the torso to help a weaker arm—compensations mask imbalances and can injure the spine or rib cage.
Don’t squeeze the handle with a bent wrist; a neutral, stacked wrist aligns the forearm and protects the small carpal joints.
Avoid holding your breath throughout the entire rep—failing to time inhales in the rack and forceful exhales near lockout spikes blood pressure and saps endurance.
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.
