Two-Arm Kettlebell Military Press

Shoulders

Two-Arm Kettlebell Military Press

Two-Arm Kettlebell Military Press (Start)

LevelIntermediate EquipmentKettlebell MechanicCompound ForcePush

A strict overhead press with a kettlebell in each hand that trains the shoulders and triceps.

Strength

Primary musclesShoulders

Secondary musclesTriceps

Energy burned

≈ 21 kcalFor 3 × 8–12, rest 90s · ≈ 3.6 kcal/min

Estimate range 16–26 kcal (±25 %)

Muscle mass worked8 %

Effort during a set5.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Bring a kettlebell to each shoulder in the rack position and set your feet around hip width.
2Squeeze your glutes and tighten your abs with your forearms upright.

How to perform

1Drive both bells straight up until your elbows lock.
2Keep the ribs down and the wrists neutral.
3Hold briefly at the top.
4Return the bells to your shoulders and go again.