Kettlebell Two Arm Military Press

Kettlebell Two Arm Military Press

The Kettlebell Two Arm Military Press is an effective compound exercise that primarily targets the muscles of the shoulders, while also engaging the triceps and core muscles. This exercise involves lifting a kettlebell from shoulder level to an overhead position, utilizing both arms simultaneously. The Kettlebell Two Arm Military Press is a great exercise for building shoulder strength and stability. By pressing the weight overhead, you engage the deltoids, which are the main muscles responsible for shoulder movement. Additionally, the triceps assist in extending the arms during the movement, enhancing overall upper body strength. One advantage of using a kettlebell for this exercise is that it requires greater stabilization compared to using dumbbells or a barbell. The asymmetrical weight distribution of the kettlebell challenges your core and helps improve balance and coordination. Furthermore, the dynamic nature of the movement increases muscle activation and can contribute to improved functional fitness. When performing the Kettlebell Two Arm Military Press, it is essential to prioritize proper form and technique. Maintain a strong, stable core throughout the movement to minimize the risk of lower back strain. Additionally, ensure that your shoulders remain engaged and in alignment with the rest of your body to prevent any unnecessary stress on the joints. Incorporating the Kettlebell Two Arm Military Press into your workout routine can be an excellent way to enhance upper body strength, improve shoulder mobility, and develop core stability. However, it is crucial to start with an appropriate weight and progress gradually to avoid injury. Remember to engage in a proper warm-up and cool-down routine before and after your workouts to optimize your overall fitness journey.


  • Stand with your feet hip-width apart and hold a kettlebell in each hand, at shoulder height.
  • Engage your core and keep your back straight.
  • Press the kettlebells overhead by extending your arms fully.
  • Lower the kettlebells back to the starting position with control.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Start with a weight that allows you to perform the exercise with good form and gradually increase the load as you get stronger.
  • Engage your core muscles by bracing your abs and squeezing your glutes throughout the movement.
  • Maintain a neutral spine position throughout the exercise to protect your back. Avoid excessive arching or rounding of the lower back.
  • Control the movement and avoid using momentum by pressing the kettlebells up in a smooth and controlled manner.
  • Exhale as you press the kettlebells overhead and inhale as you lower them back down.
  • Keep your wrists aligned with your forearms throughout the movement to minimize stress on the joints.
  • Focus on keeping your shoulders down and away from your ears to avoid unnecessary tension in the upper traps.
  • To challenge your stability and engage more muscles, perform the exercise while standing on one leg or on an unstable surface like a balance board.
  • Add variety to your training routine by incorporating unilateral variations, such as performing the press one arm at a time.
  • Include proper warm-up and cooldown exercises to prepare your body for the workout and aid in recovery.


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