Double Kettlebell Push Press
Double Kettlebell Push Press is a power exercise – leg-assisted shoulder press exercise involving Deltoid, Quadriceps, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Deltoid, Quadriceps, Gluteus maximus
- Secondary muscles
- Triceps brachii, Serratus anterior, Gastrocnemius, Obliques
- Exercise type
- Power exercise – leg-assisted shoulder press
Exercise technique
- Rack
Set both kettlebells at your shoulders supported on your forearms.
- Base
Stand with feet hip- to shoulder-width apart and pressure through both feet.
- Short dip
Bend your knees slightly with an upright torso and controlled heels.
- Transfer power
Quickly extend your legs as you press both loads overhead.
- Top finish
Extend your elbows and stand upright without bending your knees again to move under the load.
- Lower
Slowly bring the kettlebells to your shoulders and soften the catch with your knees.
- Repeat
Reestablish the rack and begin the next press from a short dip.
Key technique points
- Use a short, upright dip.
- Transfer force from your legs.
- Do not add a second dip.
- Raise both weights together.
- Do not flare your ribs forward.
- Soften the load on the return to rack.
Common mistakes
Performing a jerk
Do not dip again to catch the loads overhead; remain upright after the initial leg drive in a push press.
Dipping forward
Do not drop your chest forward as your knees bend; keep your torso upright to transfer force overhead.
Pressing early with the arms
Do not force the weights off your shoulders before leg drive begins; sequence the timing from lower body to upper body.
Compensating through the lower back
Do not flare your ribs and lean back under the weights at the top; brace your abdominals and glutes.
Uneven pressing
Do not raise one kettlebell before the other; match the starting rack and elbow extensions.
Hard shoulder landing
Do not slam the bells onto your forearms; control the return with your knees and arms.
Frequently asked questions
Double Kettlebell Push Press: why is “Performing a jerk” a mistake?
Do not dip again to catch the loads overhead; remain upright after the initial leg drive in a push press.
Double Kettlebell Push Press: why is “Dipping forward” a mistake?
Do not drop your chest forward as your knees bend; keep your torso upright to transfer force overhead.
Double Kettlebell Push Press: why is “Pressing early with the arms” a mistake?
Do not force the weights off your shoulders before leg drive begins; sequence the timing from lower body to upper body.
Double Kettlebell Push Press: why is “Compensating through the lower back” a mistake?
Do not flare your ribs and lean back under the weights at the top; brace your abdominals and glutes.
Double Kettlebell Push Press: why is “Uneven pressing” a mistake?
Do not raise one kettlebell before the other; match the starting rack and elbow extensions.
Double Kettlebell Push Press: why is “Hard shoulder landing” a mistake?
Do not slam the bells onto your forearms; control the return with your knees and arms.
What should I focus on when doing Double Kettlebell Push Press?
Use a short, upright dip. Transfer force from your legs. Do not add a second dip. Raise both weights together. Do not flare your ribs forward. Soften the load on the return to rack.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.