Shoulders Exercise · Kettlebell
Kettlebell Double Push Press
The push press uses a small leg dip and drive to help launch the kettlebells overhead, which lets you move more weight than a strict press while still keeping the movement mostly upper-body. It's a useful bridge between pure pressing strength and the more technical jerk, which adds a second dip to catch the weight.
Go to the movement steps- Category
- Shoulders
- Equipment
- Kettlebell
- Target
- Delts
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Kettlebell Double Push Press
- Begin standing with feet shoulder-width apart, holding a kettlebell in each hand at shoulder height.
- Bend your knees slightly and brace your core.
- Start the movement with an explosive extension of your hips, knees, and ankles, driving the kettlebells upward.
- As they reach the top, press the kettlebells fully overhead until your arms lock out.
- Bend your elbows to bring the kettlebells back down to shoulder height, returning to the start.
- Continue for the prescribed repetitions while maintaining full control through both the lift and lower phases.
Quick Exercise Facts
Practice and progression
Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Kettlebell Double Push Press mainly targets your Delts, with your Triceps helping support the movement, along with your Core.
More Shoulders Exercises
Band Front Lateral Raise
Band Front Raise
Band Reverse Fly
Band Shoulder Press
Band Standing Rear Delt Row
Band Twisting Overhead Press
More Delts Exercises
Band Y-Raise
Barbell Front Raise
Barbell One Arm Snatch
Barbell Rear Delt Raise
Barbell Rear Delt Row
Barbell Seated Behind Head Military Press
FAQ
- What muscles does the Kettlebell Double Push Press work?
- The Kettlebell Double Push Press mainly works your delts. It also helps strengthen your triceps and core. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Kettlebell Double Push Press?
- You do the Kettlebell Double Push Press with a kettlebell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Kettlebell Double Push Press?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Kettlebell Double Push Press?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.