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Two-Arm Kettlebell Military Press

Two-Arm Kettlebell Military Press is an intermediate compound kettlebell exercise that mainly works your shoulders, with help from your triceps.

💪 Shoulders🏋️ Kettlebell📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Two-Arm Kettlebell Military Press: starting position
Starting position
Two-Arm Kettlebell Military Press: end position
End position

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.

Muscles worked

Primary: ShouldersSecondary: Triceps

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Two-Arm Kettlebell Military Press alternatives

Exercises that train the same main muscle, including options with other equipment.

Face PullCable · IntermediateOverhead PressBarbell · BeginnerCuban PressDumbbell · IntermediateLeverage Shoulder PressMachine · BeginnerBattling RopesOther · BeginnerHandstand Push-UpsBodyweight · Expert

FAQ

What muscles does the two-arm kettlebell military press work?

It mainly works your shoulders; your triceps assist.

How many sets and reps of two-arm kettlebell military press should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the two-arm kettlebell military press good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

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