Kettlebell Military Press

How to Perform the Kettlebell Military Press

Clean a kettlebell to the rack position at shoulder height, with the bell resting on the outside of your forearm and your elbow tucked close to your body.
Stand with feet shoulder-width apart, core braced, and glutes squeezed.
Press the kettlebell overhead by extending your arm straight up, rotating the wrist slightly so your palm faces forward at the top.
Lock out the arm fully at the top with the kettlebell directly over your shoulder and your bicep near your ear.
Pause briefly at the top, then slowly lower the kettlebell back to the rack position under control.
Keep your torso completely still throughout; do not lean or use leg drive.
Complete all reps on one side before switching to the other arm.

Leaning back excessively to press the weight

Squeeze your glutes and brace your core to keep your torso vertical; reduce the weight if you must lean.

Flaring the elbow out to the side during the press

Start with the elbow tucked in front and press in a groove that keeps the load over your center of gravity.

Not achieving full lockout at the top

Fully extend the arm overhead with the bicep near your ear for complete shoulder engagement.

✓The offset kettlebell load builds greater shoulder stability than dumbbell pressing.
✓Strict pressing form develops true overhead strength without momentum.
✓Trains each shoulder independently to correct strength imbalances.

●Squeeze your glutes and abs hard before pressing to create a stable base.
●Think about pressing yourself away from the kettlebell rather than pushing the kettlebell up.
●The rack position should be comfortable; the kettlebell rests on the forearm, not the wrist.

Strength

4-5 sets of 3-5 reps per arm at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps per arm at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps per arm at 50-60% 1RM

Join 2,000,000+ lifters tracking their workouts with Stronger. Available on iOS and Android.