Double Kettlebell Push Press
Two kettlebells pressed overhead from the rack with the help of a short dip and leg drive. Moves more load than a strict press and teaches the timing that jerks rely on.
Primary muscles
- Front Delts
- Side Delts
- Triceps
Secondary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
- Traps (Trapezius)
- Abs (Rectus Abdominis)
- Sets
- 3–5
- Reps
- 5–8
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with feet hip-width and two kettlebells racked at the collarbones, forearms vertical and elbows against the ribs.
Dip a few inches by bending the knees, torso upright and heels down.
Drive up explosively through the legs.
Use that momentum to press both bells overhead to lockout.
Lower the bells to the rack, bending the knees slightly to absorb them.
Breathing: Brace in the dip and exhale as the bells pass your face.
Coaching tips
Short, sharp dip
Legs start it, arms finish it
Soft knees on the way down
Common mistakes
Dipping by folding at the hips
Pressing before the legs have finished
Elbows drifting off the ribs in the dip
Safety notes
Absorb the bells with the legs on the way down rather than letting them crash onto the chest.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.