Shoulders
Kettlebell Double Press
The Kettlebell Double Press is a strength exercise with a kettlebell for your shoulders. Share of the load in the Zulta muscle model: front delts 31%, side delts 17% and triceps (lateral head) 9%.
Also known as: double kb press
How to do it
- Clean two kettlebells to the rack position, bells resting on the outside of the forearms.
- Stand with feet hip-width, glutes squeezed and core braced.
- Press both kettlebells up, turning the palms slightly forward as the arms straighten.
- Finish with the arms straight overhead and the biceps by the ears.
- Lower the bells back to the rack under control.
Tips
- Keep the wrists straight so the bells sit on the forearms, not the knuckles.
- Squeeze the handles to keep the shoulders stable.
Common mistakes
- Letting the bells flop onto the wrists.
- Leaning back to press.
- Letting the elbows flare wide at the start.
Muscles worked by the Kettlebell Double Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Dumbbells travel wider and need more stabilising (Saeterbakken 2013). Pressing overhead is shoulder flexion and abduction with elbow extension: the front delt leads, the lateral delt and triceps assist, and the upper traps and serratus rotate the shoulder blade up.
Kettlebell Double Press alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
- Band Shoulder Press
- Seated Dumbbell Overhead Press
- Hammer Strength Shoulder Press
- Plate Loaded Shoulder Press
Similar exercises
Frequently asked questions
What muscles does the Kettlebell Double Press work?
Mainly the front delts. The side delts, triceps (lateral head), triceps (long head) and triceps (medial head) assist.
Is the Kettlebell Double Press good for beginners?
The Kettlebell Double Press is rated intermediate. If you are new, learn the Band Shoulder Press first and build up from there.
What is a good alternative to the Kettlebell Double Press?
For example the Dumbbell Military Press, Dumbbell Shoulder Press and Band Shoulder Press. They train mostly the same muscles, some with different equipment.
How do you make the Kettlebell Double Press harder?
Add weight or reps, or move on to the Barbell Z Press and Z Press.
Sources
- Saeterbakken and Fimland 2013, JSCR 27(7):1824-1831 (standing, seated, barbell, dumbbell)
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