Kettlebell Double Push Press
Double-kettlebell push press — dip-and-drive launches the bells overhead with strict press finish, classic kettlebell shoulder lift.
Level: Intermediate
Primary: Shoulder
Secondary: Triceps
Movement: Compound
Tags: Explosive Push
Type: Anaerobic Intervals (HIIT / Bootcamp / Circuit) Strength (Weight Lifting)
Equipment: Kettlebell
Sports: Football Rugby Track and Field
Target muscles
The quads and glutes drive the leg portion. The deltoids and triceps drive the lockout. The trunk braces hard. The two-kettlebell loading distributes symmetrically.
How to perform
Setup
Stand with two kettlebells in the front rack. Feet hip-width. Trunk braced.
Execution
Dip straight down. Reverse explosively, driving the kettlebells up with leg power. The arms continue the press to full lockout overhead. Lower back to the rack.
Common mistakes
- Breaking at the hips.
- Going too deep on the dip.
- Soft trunk.
- Pressing around the head.
- Asymmetric lockout.
Progressions and regressions
Regress to single-kettlebell push press. To progress, work the push jerk or load up for strict pressing.
Programming notes
Excellent shoulder power lift. 3-4 sets of 4-6 reps, twice a week.
