How to do a two-hand kettlebell press
The two-hand kettlebell press is an overhead press: you hold one kettlebell by the horns at your chest and push it straight up. It trains your shoulders and triceps, and your core and glutes keep your body straight under the weight.
- Upper body
- Kettlebell
- 10 reps
kettlebell overhead press, kettlebell shoulder press, kettlebell press
How to do it
- Stand with your feet hip-width apart and hold the kettlebell by the horns at your chest, bell bottom up or down.
- Squeeze your glutes and brace your stomach so your ribs stay down.
- Press the bell straight up until your arms are straight and your biceps are near your ears.
- Move your head back a little as the bell passes your face, then push it through under the bell.
- Lower the bell slowly back to your chest.
Form cues
- Both hands on the horns, bell at your chest
- Press straight up, then lower it slowly
- Ribs down, glutes tight
- Finish with the bell over your head, not in front
Muscles worked
Main: shoulders, triceps
Also: upper back, core, glutes
Common mistakes
- You lean back and arch your lower back. Fix: Squeeze your glutes and stomach. Use a lighter bell if you still arch.
- You press the bell forward, away from your face. Fix: Press in a straight line close to your face and finish over the middle of your head.
- You bend your knees to help the bell up. Fix: Keep your legs straight so your shoulders do the work.
- You let the bell drop back to your chest. Fix: Lower it over about 2 seconds.
Make it easier: Seated two-hand kettlebell press
Sit tall on a chair or the floor and press. Sitting stops you from leaning back.
Make it harder: Kettlebell thruster
Add a squat before each press so your legs drive the bell up.
In a workout
Do 10 reps per set, rest 60 to 90 seconds, and repeat 3 times. Pick a bell you can press 10 times without arching your back.
Safety: Take care if you have shoulder pain or cannot raise your arms fully overhead; stop if you feel a pinch in the shoulder.
Questions
What muscles does the kettlebell press work?
It mainly works your shoulders and triceps. Your upper back, core and glutes keep you steady.
Can I do an overhead press with one kettlebell?
Yes. Hold it by the horns with both hands, or press it with one hand and then switch sides.
Should I press standing or sitting?
Standing trains your core more. Sitting is easier to control and stops you from leaning back.
