Double Kettlebell Push Press — start position
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Double Kettlebell Push Press — end position
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Shoulders / Intermediate / Compound (multi-joint)

Double Kettlebell Push Press

A kettlebell explosive exercise for the front delts and side delts, with the calves, quads and triceps assisting.

At a glance

Primary
Front delts, Side delts
Secondary
Calves, Quads, Triceps
Equipment
Kettlebell
Movement pattern
Overhead push
Level
Intermediate
Type
Shoulders, Compound (multi-joint), Explosive

How to do it

  1. Clean two kettlebells to your shoulders.
  2. Squat down a few inches and reverse the motion rapidly. Use the momentum from the legs to drive the kettlebells overhead.
  3. Once the kettlebells are locked out, lower the kettlebells to your shoulders and repeat.

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Muscles worked

Neck (Front)Upper traps (Front)Front delts — primary (Front)Side delts — primary (Front)Chest (Front)Serratus anterior (Front)Biceps (Front)Forearms & grip (Front)Abs (Front)Obliques (Front)Hip flexors (Front)Quads — secondary (Front)Adductors (Front)Shins (tibialis) (Front)Calves — secondary (Front)Outer shins (peroneals) (Front)Feet (arch & toes) (Front)Neck (Back)Upper traps (Back)Upper back (rhomboids, mid/lower traps) (Back)Rear delts (Back)Side delts — primary (Back)Rotator cuff (Back)Lats (Back)Lower back (erectors) (Back)Triceps — secondary (Back)Forearms & grip (Back)Hip abductors (glute med) (Back)Glutes (Back)Hamstrings (Back)Adductors (Back)Calves — secondary (Back)
FrontBack
  • Primary: Front delts, Side delts
  • Secondary: Calves, Quads, Triceps

Best for

How specific this exercise is to each movement.

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Photos and instructions: free-exercise-db (github.com/yuhonas/free-exercise-db), public domain.