Two-Arm Kettlebell Military Press
Differentiation: Mechanics
This variation of a kettlebell shoulder press is unique. Here is how: you press with both arms simultaneously. This movement promotes maximum strength and power in your deltoids. Your palms face forward. Using this hand position incorporates the front deltoids, | middle deltoids, | and rear deltoids. Using these muscles increases the size of all three muscles.
Starting Position
To get into starting position, do this...
1) Obtain two kettlebells.
2) Locate an area of the gym with ample floor space to perform the exercise.
3) Place the two kettlebells on the floor about a foot apart.
4) Stand with your feet shoulder-width apart.
5) Squat to lower your torso and grasp a kettlebell in each hand, palms down.
6) Raise the kettlebells to thigh level.
7) ...and lift the kettlebells to shoulder height, twisting your wrists as you lift so that your palms eventually face forward when raised.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Tighten your lats, abdominal and butt muscles and exhale while you lift both kettlebells up and slightly back
3) ...until your arms are fully extended.
4) Hold this position for a count of one second.
5) This is the ending position.
6) Then, inhale while you slowly lower the kettelbells
7) ...until they again reaches shoulder level.
8) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Your palms should face forward as you lift the kettlebells.
Keep your back straight and your head forward.
Gear Advice
To perform this exercise, you will need access to Kettlebells. If you want to perform this exercise at home, we have listed a link below to the Kettle Bell made by Cap Barbell - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Cap Kettle Bell 35lb | $46.10 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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Appearing in the Video
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Tip
Do not lock out every single rep, otherwise you will become tired too easily.