Smart Workout Diary

Double Kettlebell Push Press

The double kettlebell push press uses a short leg drive to help press two kettlebells overhead from the rack position. It primarily trains the shoulders while also involving the triceps, quadriceps, and glutes. This exercise develops overhead pressing strength, power, and coordination.

Demonstration

Demonstration: Double Kettlebell Push Press

Instructions

  1. Clean two kettlebells to the rack position, with the handles resting securely in your hands and your feet about hip-width apart.
  2. Brace your trunk, keep your chest tall, and dip slightly by bending at the knees and hips while keeping your heels down.
  3. Drive forcefully through the floor to extend your legs, transferring the momentum into the kettlebells.
  4. As the kettlebells rise, press them overhead until your arms are straight and the weights are controlled above your shoulders.
  5. Lower the kettlebells under control back to the rack position, reset your balance, and repeat.
Muscle Group
Shoulders
Other Muscle Groups
Triceps, Quads, Glutes
Type
Strength
Mechanics
Compound
Movement Patterns
Squat, Vertical Push
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Kettlebell
Difficulty
Intermediate

Technique tips

  1. Keep the dip shallow and vertical; avoid turning it into a squat or leaning forward.
  2. Let the legs initiate the movement, then finish the press with your arms rather than pressing early.
  3. Keep your wrists neutral and the kettlebells close to your body during the rack position.
  4. Use a load that allows you to lock out both arms without arching your lower back.
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