Double Kettlebell Push Press
The double-kettlebell push-press is an exercise with a long-standing popularity in the kettlebell world. It begins with a double clean, which sets the weight up for the press. For those who want to take it a step further, a clean can be done between each rep. This exercise can be used for a variety of purposes, such as building strength and muscle, burning fat, or adding complexity to a combination or complex.
The double-kettlebell push-press is a movement that requires the muscles of the lower body to help press the weight overhead. It is a great tool for athletes looking to increase their strength and muscle size, as it can be performed in traditional strength and muscle-building rep ranges. It can also be used in circuit or fat-loss training, and can be incorporated into larger kettlebell combinations or complexes.
The double clean at the start of each set is essential for the double-kettlebell push-press. It allows the athlete to get in the right position to press the weight overhead and prepares them for the movement. An optional clean between each rep is also possible, which can help increase the intensity and difficulty of the exercise.
The double-kettlebell push-press is a versatile movement that can be used for a variety of goals. Whether you're looking to increase strength and muscle size or burn fat, this exercise is a great option. It can also be used to add complexity to combinations or complexes. With the help of the lower body muscles, the double-kettlebell push-press can help you reach your fitness goals.
Type:
Strength
Muscles Used:
Shoulders
Level:
Intermediate
Equipment:
Kettlebells
Benefits Of This Exercise
- The double-kettlebell push-press is a full-body exercise that challenges the lower body, shoulders, arms, back, and core muscles.
- The double clean at the start of each set prepares the athlete to press the weight overhead and is essential for the exercise.
- An optional clean between each rep can help increase the intensity and difficulty of the exercise.
- The double-kettlebell push-press allows you to press more weight than a strict military press.
- This exercise can be used for a variety of purposes, such as building strength and muscle, burning fat, or adding complexity to a combination or complex.
- Cleaning the kettlebells to the rack position trains the hips, core, and back muscles.
Step by Step Instructions For Double Kettlebell Push Press
- Clean two kettlebells to your shoulders.
- Squat down a few inches and reverse the motion rapidly. Use the momentum from the legs to drive the kettlebells overhead.
- Once the kettlebells are locked out, lower the kettlebells to your shoulders and repeat.
Warm Up Tips
- Start by cleaning two kettlebells to your shoulders.
- Squat down a few inches and quickly reverse the motion to drive the kettlebells overhead using the momentum from your legs.
- Lock out the kettlebells overhead and then lower them back to your shoulders.
- Repeat the exercise for the desired number of reps.
Double Kettlebell Push Press Safety Tips
- Ensure proper form and technique: It is important to learn and practice the proper form and technique for the double-kettlebell push press. This will help prevent injuries and maximize the benefits of the exercise.
- Start with an appropriate weight: Choose a weight that challenges you but allows you to maintain proper form throughout the exercise. Starting with a weight that is too heavy can increase the risk of injury.
- Warm up before starting: Before performing the double-kettlebell push press, it is important to warm up your muscles and joints to reduce the risk of strains or sprains. This can be done through dynamic stretches or light cardio exercises.
- Engage your core: To maintain stability and control during the exercise, engage your core muscles. This will help protect your lower back and prevent any unnecessary strain.
- Use your legs for power: The double-kettlebell push press requires the use of your lower body muscles to generate power and drive the kettlebells overhead. Make sure to squat down a few inches and use the momentum from your legs to initiate the upward movement.
- Control the descent: When lowering the kettlebells back to your shoulders, maintain control and avoid letting them drop or swing uncontrollably. This will help prevent any sudden jolts or strains on your joints.
- Listen to your body: Pay attention to any discomfort or pain during the exercise. If you
Incorporating Into Other Workouts
One way to incorporate the double-kettlebell push-press into your workouts is to follow these steps:
1. Begin by cleaning two kettlebells to your shoulders. This involves lifting the kettlebells from the ground and using a swinging motion to bring them up to your shoulders.
2. Once the kettlebells are in the rack position on your shoulders, squat down a few inches and reverse the motion rapidly. Use the momentum from your legs to drive the kettlebells overhead.
3. Once the kettlebells are locked out overhead, lower them back down to your shoulders and repeat the movement.
You can incorporate the double-kettlebell push-press into your workouts in various ways, depending on your fitness goals. Here are a few examples:
1. Strength and muscle building: Perform the exercise using heavy weights and lower rep ranges (such as 4-6 reps) for multiple sets. This will help you build strength and muscle size.
2. Fat loss and circuit training: Incorporate the double-kettlebell push-press into a circuit training routine, where you perform a series of exercises back-to-back with minimal rest. This will help increase your heart rate and burn calories.
3. Complexity and combination training: Use the double-kettlebell push-press as part of a larger kettlebell combination or complex. Combine it with other kettlebell exercises, such as swings or snatches, to create a challenging and dynamic workout.
Remember to start with lighter weights and focus on