Two-Arm Kettlebell Military Press

Two-Arm Kettlebell Military Press is a strength - strict front-rack overhead press exercise involving Anterior deltoid, Middle deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Anterior deltoid, Middle deltoid
Secondary muscles: Triceps brachii, Serratus anterior, Upper trapezius, Obliques
Exercise type: Strength - strict front-rack overhead press

Exercise technique

Take the load
Clean the bells into the front rack under control.
Base
Plant feet evenly and keep knees still.
Torso
Brace glutes and abdomen to stack ribs over pelvis.
Press
Extend both elbows and press upward without leg assistance.
Transition
As the loads pass your head, gently align your torso beneath your arms.
Top
Balance bells over the shoulders without forcing them behind the head.
Return
Slowly bend the arms and return to the front rack.

Key technique points

Maintain elbow-wrist alignment.
Do not add knee drive.
Allow natural shoulder rotation overhead.
Do not collide the loads.
Do not extend the lower back backward.
Exhale while pressing.

Common mistakes

Kipping the press

Do not turn a strict press into knee and hip bouncing.

Forcing the weights backward

Do not take overhead support behind the head beyond shoulder comfort.

Arching the lower back

Do not balance the rack by leaning backward.

Swinging the elbows

Do not send the arms upward on different paths.

Collapsing the wrists

Do not carry kettlebell pressure on excessively bent hands.

Crashing into the rack

Do not let the bells land hard on the forearms.

Frequently asked questions