Kettlebell Two Arm Military Press
Strengthen your shoulders, triceps, and core with the Kettlebell Two-Arm Military Press. Safely press a single kettlebell overhead from shoulder height.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Kettlebell Two Arm Military Press
Kettlebell Seated Two Arm Military Press
Shoulders · Deltoid Anterior · Kettlebell
Kettlebell Seated One Arm Military Press
Shoulders · Deltoid Anterior · Kettlebell
Kettlebell One Arm Military Press To The Side
Shoulders · Deltoid Anterior · Kettlebell
Kettlebell Alternating Press
Shoulders · Deltoid Anterior · Kettlebell
Description
A strength exercise where you press kettlebells from shoulder level to above your head while keeping your core tight.
Save Kettlebell Two Arm Military Press to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Kettlebell Two Arm Military Press
- 01Setup
Stand tall with your feet shoulder-width apart. Grab a single kettlebell with both hands, using an overhand grip, and clean it to the rack position at chest height.
- 02Setup
Position the kettlebell's handle horizontally across your upper chest, with the bell resting against your forearms and biceps, elbows tucked. Brace your core, maintaining a neutral spine.
- 03
Exhale and powerfully press the kettlebell straight overhead until your arms are fully extended, but without locking your elbows. Keep your core tight and avoid arching your lower back.
- 04
Inhale and slowly lower the kettlebell back down to the rack position, controlling the descent. Maintain tension in your shoulders and core throughout the movement.
Tips
- Actively brace your core throughout the entire movement, as if preparing for a punch, to stabilize your spine and prevent excessive arching in your lower back.
- Keep your elbows slightly forward and directly under the kettlebell during the press to maintain optimal leverage and protect your shoulder joints.
- Control the eccentric (lowering) phase of the movement by slowly bringing the kettlebell back to the rack position, resisting gravity to maximize muscle time under tension.
- Ensure a full range of motion by pressing the kettlebell until your arms are fully extended overhead, but avoid locking out your elbows to keep tension on the deltoids.
Common mistakes
- Arching the lower back excessively: Fix this by actively bracing your core and glutes before and during the press to maintain a neutral spine.
- Pressing the kettlebell forward or backward instead of straight overhead: Correct this by focusing on a vertical path for the kettlebell, ensuring it finishes directly above your head and shoulders.
- Using leg drive to initiate the press, turning it into a push press: Eliminate leg involvement by keeping your knees locked and legs straight throughout the movement, isolating the shoulder and arm muscles.
In the Ellim app, Kettlebell Two Arm Military Press unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train kettlebell two arm military press?
Get Ellim — FreeQuestions
What muscles does Kettlebell Two Arm Military Press work?
Kettlebell Two Arm Military Press primarily targets Deltoid Anterior. Secondary muscles include Deltoid Lateral, Serratus Anterior, Triceps Brachii.
Is Kettlebell Two Arm Military Press good for beginners?
Kettlebell Two Arm Military Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Kettlebell Two Arm Military Press?
You need Kettlebell to perform Kettlebell Two Arm Military Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Kettlebell Two Arm Military Press?
Actively brace your core throughout the entire movement, as if preparing for a punch, to stabilize your spine and prevent excessive arching in your lower back. Keep your elbows slightly forward and directly under the kettlebell during the press to maintain optimal leverage and protect your shoulder joints. Control the eccentric (lowering) phase of the movement by slowly bringing the kettlebell back to the rack position, resisting gravity to maximize muscle time under tension. Ensure a full range of motion by pressing the kettlebell until your arms are fully extended overhead, but avoid locking out your elbows to keep tension on the deltoids.
What are common mistakes when doing Kettlebell Two Arm Military Press?
Arching the lower back excessively: Fix this by actively bracing your core and glutes before and during the press to maintain a neutral spine. Pressing the kettlebell forward or backward instead of straight overhead: Correct this by focusing on a vertical path for the kettlebell, ensuring it finishes directly above your head and shoulders. Using leg drive to initiate the press, turning it into a push press: Eliminate leg involvement by keeping your knees locked and legs straight throughout the movement, isolating the shoulder and arm muscles.
Related exercises
Barbell Seated Overhead Press
Shoulders · Deltoid Anterior · Barbell
Standing Behind Neck Press
Shoulders · Deltoid Anterior · Barbell
Kettlebell Standing Bottoms Up One Arm Shoulder Press
Shoulders · Deltoid Anterior · Kettlebell
Kettlebell Lateral Raise
Shoulders · Deltoid Lateral · Kettlebell
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Track every rep of Kettlebell Two Arm Military Press.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store