Exercise guide · Intermediate · Compound

Kettlebell Double Push Press: How to Do It & Muscles Worked

The kettlebell double push press is a compound movement that targets the shoulders (delts) and involves explosive power from the lower body to drive two kettlebells overhead. It requires coordination, strength, and proper technique to perform safely.

Primary muscles
Shoulders
Secondary muscles
Obliques , Triceps , Abs
Equipment
Kettlebell
Level · type
Intermediate · Compound
Demonstration of the kettlebell double push press
Front view: muscles worked by the kettlebell double push press. Primary: shoulders. Secondary: obliques, triceps and abs.
Back view: muscles worked by the kettlebell double push press. Primary: shoulders. Secondary: obliques, triceps and abs.
Primary Secondary

How to do the kettlebell double push press

  1. Step 1: Start by standing with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height.
  2. Step 2: Bend your knees slightly and engage your core.
  3. Step 3: Initiate the movement by explosively extending your hips, knees, and ankles, driving the kettlebells overhead.
  4. Step 4: As the kettlebells reach the top, press them fully overhead, locking out your arms.
  5. Step 5: Lower the kettlebells back to the starting position by bending your elbows and bringing them back down to shoulder height.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the kettlebell double push press by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Kettlebell Double Push Press alternatives

More exercises that train the shoulders as their main target:

More shoulders exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.