Two-Arm Kettlebell 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
Beginner
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Two-Arm Kettlebell Military Press is a foundational strength exercise for the shoulders. Unlike the jerk or push press, it does not use momentum or leg drive, emphasizing strict form and upper-body strength. While the deltoids take most of the load, the triceps provide essential support in finishing the press. This movement builds shoulder stability, pressing strength, and muscular endurance with a strong focus on posture and control.
How to Perform
Clean two kettlebells to your shoulders in the racked position.
Stand tall with your core braced and feet shoulder-width apart.
Press both kettlebells overhead until your arms are fully extended.
Avoid leaning back; keep your glutes and abs tight.
Lower the kettlebells slowly back to your shoulders.
Repeat for the desired reps.
★ 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 wrists straight and aligned with forearms.
Don’t use your legs—strict pressing only.
Breathe in at the bottom, exhale during the press.
Control the descent to avoid shoulder strain.
Squeeze your glutes to stabilize your base.
How Not to Perform
Don’t arch your back—tighten your core.
Don’t press with bent wrists—stay neutral.
Don’t rush the reps—control is key.
Don’t flare elbows too far outward.
Don’t allow kettlebells to move out of alignment.
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.
