About this exercise
A standing bilateral overhead press performed with two kettlebells held at shoulder height. The movement builds shoulder strength and stability while requiring core engagement throughout the entire lift.
Kettlebell Two Arm Military Press
Step by step instructions, muscle activation and variants for the Kettlebell Two Arm Military Press.
MediumFront shoulders
How to Perform
- Stand with feet shoulder-width apart and clean two kettlebells to shoulder height, elbows tucked slightly forward
- Brace your core and press both kettlebells overhead simultaneously until your arms are fully extended
- Keep your wrists straight and elbows tracking forward throughout the press
- Pause briefly at the top with the kettlebells locked out overhead
- Lower both kettlebells back to shoulder height under control
- Repeat for the desired number of repetitions
Muscle Activation
Primary
Front shoulders
Secondary
TricepsSide shouldersMiddle chest
About the Kettlebell Two Arm Military Press
The Kettlebell Two Arm Military Press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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