Two-Arm Kettlebell Military Press

A intermediate strength exercise for the shoulders, done with a kettlebell.

Two-Arm Kettlebell Military Press: finishing position

Main muscles: Shoulders
Also works: Triceps
Equipment: Kettlebell
Level: Intermediate
Type: Compound
Movement: Push

How to do the Two-Arm Kettlebell Military Press

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.
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.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Two-Arm Kettlebell Military Press

Questions

What muscles does the Two-Arm Kettlebell Military Press work?

Mainly the shoulders, with the triceps helping.

Is the Two-Arm Kettlebell Military Press good for beginners?

It's rated intermediate. Beginners can build up to it with a simpler variation first.

What can I do instead of the Two-Arm Kettlebell Military Press?

Good alternatives that train the shoulders: Alternating Kettlebell Press, Double Kettlebell Jerk, Double Kettlebell Push Press or Kettlebell Arnold Press.

How many sets and reps of the Two-Arm Kettlebell Military Press should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).