Two-Arm Kettlebell Military Press
The Two-Arm Kettlebell Military Press is an excellent exercise that works your shoulders, arms, and core. It starts with a clean, where you use your legs and hips to swing the kettlebells up to your shoulders, rotating your wrists so that the palms face forward. Once the kettlebells pass your head, you press them up and out, leaning into the weights and contracting your lats, butt, and stomach for added stability. This is a great exercise to strengthen your upper body and build core stability.
Type:
Strength
Muscles Used:
Shoulders
Level:
Beginner
Equipment:
Kettlebells
Benefits Of This Exercise
- Strengthens the shoulders, arms, and core
- Uses the legs and hips for momentum to lift the kettlebells
- Engages the lats, glutes, and abs for additional stability
- Improves upper body strength and core stability
- Challenges coordination and balance
- Can be done with one or two kettlebells
Step by Step Instructions For Two-Arm Kettlebell Military Press
- Clean the kettlebells to your shoulders. Start by standing with your feet shoulder-width apart and the kettlebells on the ground in front of you. Bend your knees and hinge at the hips to grasp the kettlebells with an overhand grip. Engage your core and lift the kettlebells off the ground, using the power from your legs and hips. As you lift, rotate your wrists so that the palms face forward and the kettlebells come to rest on your shoulders.
- Press the kettlebells up and out. Once the kettlebells are resting on your shoulders, push through your legs and extend your arms to press the kettlebells up towards the ceiling. As the kettlebells pass your head, lean slightly forward and allow the kettlebells to rack behind your head. Keep your lats, butt, and stomach engaged to maintain stability and control throughout the movement.
Warm Up Tips
- Start by cleaning two kettlebells to your shoulders. Extend through your legs and hips as you swing the kettlebells towards your shoulders. Rotate your wrists so that the palms face forward.
- Press the kettlebells up and out. Lean into the weights as they pass your head, making sure to contract your lats, butt, and stomach for added stability.
- Focus on proper form and technique. Keep your core engaged and maintain a neutral spine throughout the exercise.
- Warm up your shoulders and arms with some dynamic stretches and mobility exercises. This will help increase blood flow and prepare your muscles for the workout.
- Start with lighter kettlebells and gradually increase the weight as you feel comfortable and confident with the movement.
- Take breaks and listen to your body. If you feel any pain or discomfort, stop immediately and consult a fitness professional.
- Include this exercise as part of a full-body workout routine. It complements other exercises that target different muscle groups.
- Stay hydrated and fuel your body with proper nutrition before and after your workout to optimize performance and recovery.
- Don't rush through the exercise. Focus on controlled movements and proper breathing to maximize the benefits.
- End your workout with a cool-down routine, including stretching exercises to relax your muscles and prevent any post-workout soreness.
Two-Arm Kettlebell Military Press Safety Tips
- Start with a proper warm-up. Before performing the Two-Arm Kettlebell Military Press, make sure to warm up your shoulders, arms, and core with some light stretching and mobility exercises.
- Choose the right kettlebell weight. Select a kettlebell weight that is appropriate for your current strength and fitness level. Start with a lighter weight and gradually increase as you become more comfortable with the exercise.
- Master the clean technique. Properly clean the kettlebells to your shoulders by extending through your legs and hips, while rotating your wrists to face forward. This will help prevent any strain or injuries to your wrists, shoulders, or back.
- Maintain proper form throughout the exercise. Keep your core engaged, lats contracted, and buttocks squeezed for added stability. Avoid arching your back or leaning too far forward, as this can put unnecessary strain on your spine.
- Control the movement. Slowly and controlledly press the kettlebells up and out, avoiding any jerky or sudden movements. This will help prevent any strains or injuries to your shoulders or arms.
- Breathe properly. Inhale as you lower the kettlebells and exhale as you press them up and out. This will help you maintain proper form, stabilize your core, and provide oxygen to your muscles.
- Listen to your body. If you experience any pain or discomfort during the
Incorporating Into Other Workouts
To incorporate the Two-Arm Kettlebell Military Press into your workouts, you can follow these steps:
1. Warm-up: Start your workout with a dynamic warm-up to prepare your muscles and joints for the exercise. This can include exercises like arm circles, shoulder rolls, and bodyweight squats.
2. Choose the appropriate weight: Select two kettlebells that are challenging but manageable for you. Start with lighter weights if you're a beginner and gradually increase the weight as you get stronger.
3. Perform the clean: Stand with your feet shoulder-width apart and the kettlebells on the floor in front of you. Bend your knees and hinge at the hips to grab the kettlebells with an overhand grip. Using your legs and hips, explosively extend to swing the kettlebells up to your shoulders. Rotate your wrists so that the palms face forward as the kettlebells reach your shoulders. This is called the clean.
4. Set up for the press: Once the kettlebells are racked behind your head, make sure to engage your lats, butt, and stomach for added stability. Keep your core tight and maintain a neutral spine throughout the exercise.
5. Press the kettlebells up and out: From the racked position, press the kettlebells up and out, extending your arms fully overhead. As you press, focus on keeping your core engaged and your body stable. Avoid arching your back or shrugging your shoulders.
6. Lower the kettle