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.
Description
A strength exercise where you press kettlebells from shoulder level to above your head while keeping your core tight.
How to Do Kettlebell Two Arm Military Press
- 1Setup
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.
- 2Setup
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.
- 3
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.
- 4
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.
Variations
Kettlebell Seated Two Arm Military Press
Strengthen your shoulders and triceps with the Kettlebell Seated Two Arm Military Press. This compound exercise builds upper body strength and stability.
Kettlebell Seated One Arm Military Press
Strengthen your shoulders and upper body with the Kettlebell Seated One Arm Military Press.
Kettlebell One Arm Military Press To The Side
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Kettlebell Alternating Press
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