Kettlebell Two Arm Military Press
The Kettlebell Two Arm Military Press is a kettlebell exercise that primarily targets the shoulders. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Kettlebell Two Arm Military Press
- 1Stand tall with your feet about hip-width apart, holding a kettlebell in each hand at shoulder height with your palms facing forward and wrists straight. Brace your abs, squeeze your glutes, and keep your chest tall with your eyes looking straight ahead.
- 2Press both kettlebells straight up until your arms are almost straight and the weights are over the middle of your head, breathing out as you press. Slowly lower them back to shoulder height under control as you breathe in, keeping your body still and not leaning back.
Coach tips
- Keep your ribs down and don’t arch your lower back; if you feel your back taking over, use lighter weight.
- Think about pushing yourself down into the floor as you press up, so your whole body stays tight and stable.
- Move the kettlebells in a straight path above your shoulders, not out in front of you, and stop if you feel any sharp pain in your shoulders.
Train shoulders smarter
One rep, one set. Hypro turns the Kettlebell Two Arm Military Press into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Kettlebell Two Arm Military Press weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much shoulders you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Kettlebell Two Arm Military Press fits right into proven hypertrophy and strength templates.
For optimal shoulders hypertrophy: aim for 10-20 weekly sets at 65-80% of your 1RM with 1-2 reps in reserve.
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