Shoulders / Intermediate / Compound (multi-joint)

Two-Arm Kettlebell Military Press

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

At a glance

Primary

Front delts, Side delts

Secondary

Triceps

Equipment

Kettlebell

Movement pattern

Overhead push

Level

Intermediate

Type

Shoulders, Compound (multi-joint)

Loads the shoulder. Use a load you can control and skip it if it causes pain.

How to do it

1. Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you swing the kettlebells towards your shoulders. Rotate your wrists as you do so, so that the palms face forward.
2. Press the kettlebells up and out. As the kettlebells pass your head, lean into the weights so that the kettlebells are racked behind your head. Make sure to contract your lats, butt, and stomach for added stability.

Common mistakes

• ✗ Wrist bent back under the bell.

  Why it hurts: The bell's weight hangs on the wrist and can sprain it.

  ✓ Instead: Keep the wrist straight with the bell resting on the forearm.

• ✗ Pressing out to the side.

  Why it hurts: The shoulder loads in a wide, unstable position.

  ✓ Instead: Start with the elbow in front of the body and press up in a slight arc.

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