Exercise guide
Kettlebell Double Push Press
- Intermediate
- Compound
- Rep-based
- Chest
- Shoulders
- Upper arms
The Kettlebell Double Push Press is an explosive compound movement that utilizes a lower-body 'dip and drive' to propel heavy loads overhead, building total-body power and overhead stability. It bridges the gap between a strict press and a jerk, heavily engaging the deltoids and triceps while demanding high core and leg recruitment.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Clean two kettlebells to the rack position, with elbows tucked, fists under the chin, and the bells resting on the outer forearms.
- Set your feet shoulder-width apart with toes pointed slightly outward.
- Engage your core and squeeze your glutes to create a rigid, stable pillar.
How to do it
- Perform a quick 'dip' by bending your knees slightly (2-4 inches) while keeping your torso perfectly vertical.
- Explosively reverse the movement by driving through your heels, using the leg momentum to launch the kettlebells off your shoulders.
- Exhale sharply as you punch the bells toward the ceiling, fully extending your arms until your elbows are locked out.
- Lower the kettlebells back to the rack position under control, inhaling as they descend to the starting position.
Form checklist
- Keep your heels glued to the floor during the dip and drive phases.
- Ensure your torso remains upright; do not lean forward or arch your lower back.
- Finish with the biceps aligned with your ears and your wrists straight.
- Maintain a tight 'hollow body' core position throughout the entire lift.
Pro tips
- Think of the dip as a spring loading; it should be shallow and fast to maximize the stretch-shortening cycle.
- Transfer power directly from your legs through your ribcage into the bells by keeping your elbows tight to your body during the drive.
- Squeeze your glutes as hard as possible at the moment of lockout to protect your spine and stabilize the weight.
Make it harder
- Implement a 3-5 second slow eccentric (lowering) phase to increase time under tension for the shoulders.
- Pause for 2 seconds at the top of the lockout to challenge overhead stability and core control.
Frequently asked
- What muscles does the kettlebell double push press work?
- The kettlebell double push press primarily targets the deltoids, glutes, and quadriceps, and also works the serratus anterior and trapezius as secondary muscles.
- What equipment do you need for the kettlebell double push press?
- The kettlebell double push press uses kettlebell.
- Is the kettlebell double push press good for beginners?
- The kettlebell double push press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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