Kettlebell Double Push Press
Skip the guesswork: Kettlebell Double Push Press leans on an offset kettlebell centre of mass for overhead strength that holds up.
How to do Kettlebell Double Push Press
- Start by standing with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height.
- Bend your knees slightly and engage your core.
- Initiate the movement by explosively extending your hips, knees, and ankles, driving the kettlebells overhead.
- As the kettlebells reach the top, press them fully overhead, locking out your arms.
- Lower the kettlebells back to the starting position by bending your elbows and bringing them back down to shoulder height.
- Repeat for the desired number of repetitions.
Kettlebell Double Push Press Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. The next bell up is a big jump, so build reps first.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Own the rack position before adding size.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Keep the set crisp and stop when speed drops.
Common Kettlebell Double Push Press Mistakes
Letting the bell bang the forearm on the way in
Guide the handle around the hand rather than flipping it over.
Driving the ribcage forward to fake overhead range
Squeeze the glutes and keep the ribs stacked over the hips.
Easier and Harder Than Kettlebell Double Push Press
Swap Kettlebell Double Push Press For
Kettlebell Double Push Press — Frequently Asked Questions
How do you do the Kettlebell Double Push Press?
Start by standing with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height. Bend your knees slightly and engage your core. Initiate the movement by explosively extending your hips, knees, and ankles, driving the kettlebells overhead. Use a kettlebell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Kettlebell Double Push Press work?
The Kettlebell Double Push Press primarily targets the delts. It is classified as a shoulders exercise and is performed with a kettlebell.
How many sets and reps of the Kettlebell Double Push Press should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Own the rack position before adding size. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Kettlebell Double Push Press good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic shoulders patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Kettlebell Double Push Press?
Try the Barbell Rear Delt Raise, Dumbbell Seated Alternate Front Raise or the Smith Rear Delt Row. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
