Two-Arm Kettlebell Military Press
How to do the Two-Arm Kettlebell Military Press
- 1
Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you swing the kettlebells towards your shoulders. Rotate your wrists as you do so, so that the palms face forward.
- 2
Press the kettlebells up and out. As the kettlebells pass your head, lean into the weights so that the kettlebells are racked behind your head. Make sure to contract your lats, butt, and stomach for added stability.
How to program the Two-Arm Kettlebell Military Press
Sets and reps
As a compound movement, the Two-Arm Kettlebell Military Press responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Two-Arm Kettlebell Military Press is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Two-Arm Kettlebell Military Press work?
The Two-Arm Kettlebell Military Press primarily targets the Shoulders. It also recruits the Triceps as supporting muscles.
What equipment do I need for the Two-Arm Kettlebell Military Press?
You need Kettlebells. Difficulty level: Intermediate.
How many sets and reps of the Two-Arm Kettlebell Military Press should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
