Two-Arm Kettlebell Military Press

The Two-Arm Kettlebell Military Press targets the Shoulders and suits intermediate-level lifters. With 2 distinct steps, proper form is straightforward to learn and execute.

strengthintermediatekettlebellspushcompound
Two-Arm Kettlebell Military Press - starting position

Starting position

Two-Arm Kettlebell Military Press - ending position

Ending position

Muscles Worked

Primary Shoulders
Secondary Triceps

The shoulders handles the primary load during this movement. The triceps assist as stabilizers throughout the range of motion.

How to Two-Arm Kettlebell Military Press

  1. 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. 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.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.

Similar Exercises

Alternating Cable Shoulder Press - starting position

Alternating Cable Shoulder Press

beginner shoulders
Alternating Deltoid Raise - starting position

Alternating Deltoid Raise

beginner shoulders
Alternating Kettlebell Press - starting position

Alternating Kettlebell Press

intermediate shoulders
Anti-Gravity Press - starting position

Anti-Gravity Press

beginner shoulders
Arm Circles - starting position

Arm Circles

beginner shoulders
Arnold Dumbbell Press - starting position

Arnold Dumbbell Press

intermediate shoulders

Frequently Asked Questions

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

The Two-Arm Kettlebell Military Press primarily works the Shoulders. Secondary muscles include the Triceps, which assist during the movement.

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

The Two-Arm Kettlebell Military Press is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.

What equipment do I need for the Two-Arm Kettlebell Military Press?

You need kettlebells to perform the Two-Arm Kettlebell Military Press. Most commercial gyms will have this available.

Track Your Progress

RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.

Download for iOS