Shoulders · Kettlebell
Kettlebell Two Arm Military Press
How to do the kettlebell two arm military press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Kettlebell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Hold two kettlebells in the front rack at shoulder height, feet shoulder-width apart. Press both bells straight overhead until your arms lock out, then lower back to the rack under control. No leg drive; the press is strict.
- 1Feel your front delts and triceps drive both bells straight overhead
- 2Keep your core and glutes tight to stay rigid and avoid arching
- 3Lock out fully with the bells stacked over your shoulders
Common mistakes
- Don't use leg drive or bounce; keep the press strict
- Avoid arching your lower back to cheat the bells up
- Don't press the bells out in front; keep the path vertical
Muscles worked
The kettlebell two arm military press mainly works the front delts and triceps, with the upper traps, side delts, forearms, upper chest, lower back, upper abs, and lower abs assisting.
- Front DeltsPrimary
- TricepsPrimary
- Upper TrapsSupport
- Side DeltsSupport
- ForearmsSupport
- Upper ChestSupport
- Lower BackSupport
- Upper AbsSupport
- Lower AbsSupport
- Lower TrapsMinor
- ObliquesMinor
- GlutesMinor
Kovo programs the kettlebell two arm military press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.