Kettlebell Two Arm Military Press

Intermediate

Delts

Kettlebell

The point of Kettlebell Two Arm Military Press is delt size from every angle; an offset kettlebell centre of mass is how it gets there.

How to do Kettlebell Two Arm Military Press

Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder level with your palms facing forward.
Engage your core and press the kettlebells overhead, fully extending your arms.
Pause for a moment at the top, then slowly lower the kettlebells back to the starting position.
Repeat for the desired number of repetitions.

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Kettlebell Two Arm Military Press Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Keep the set crisp and stop when speed drops.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. The next bell up is a big jump, so build reps first.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Own the rack position before adding size.

Common Kettlebell Two Arm Military Press Mistakes

Losing the rack position as the set drags on

End the set the moment the bell drifts off the forearm.

Swinging more weight than the delts can actually control

Drop the load until the arm rises without help from the torso.

Letting the last set decay into a different exercise

End the set when the pattern changes, not when the reps run out.

Easier and Harder Than Kettlebell Two Arm Military Press

Easier progression

Dumbbell Rear Lateral Raise

Harder progression

Cable Alternate Shoulder Press

Swap Kettlebell Two Arm Military Press For

Barbell Skier

Cable Standing Rear Delt Row (with Rope)

Ez Barbell Anti Gravity Press

Kettlebell Two Arm Military Press — Frequently Asked Questions

How do you do the Kettlebell Two Arm Military Press?

Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder level with your palms facing forward. Engage your core and press the kettlebells overhead, fully extending your arms. Pause for a moment at the top, then slowly lower the kettlebells back to the starting position. 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 Two Arm Military Press work?

The Kettlebell Two Arm Military 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 Two Arm Military Press should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. The next bell up is a big jump, so build reps first. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Kettlebell Two Arm Military 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 Two Arm Military Press?

Try the Barbell Skier, Cable Standing Rear Delt Row (with Rope) or the Ez Barbell Anti Gravity Press. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.