Kettlebell Double Strict Press

Muscles worked

Setup

1. Clean two kettlebells to the rack position with the bells resting on the outside of your forearms and elbows tucked close to your ribs.
2. Stand with feet shoulder-width apart, knees locked, and toes slightly pointed out.
3. Grip the handles firmly with wrists straight and the bells resting in the 'V' of your thumb and index finger.
4. Brace your core and squeeze your glutes to create a stable, rigid base.

How to do it

1. Exhale and press both kettlebells vertically, allowing them to follow a natural arc around your head.
2. Keep your forearms vertical and drive the weight upward until your elbows are fully locked out.
3. At the top of the movement, ensure your biceps are aligned with your ears and your knuckles face the ceiling.
4. Inhale as you actively pull the kettlebells back down to the rack position under control, maintaining tension in your lats.

Form checklist

• Keep your glutes and abs tight to prevent arching your lower back as the weight goes overhead.
• Ensure your wrists remain neutral and do not bend backward under the weight of the bells.
• Maintain a vertical forearm position during the initial drive from the rack.
• Avoid using any leg drive or 'dip'—the lower body must remain completely static.

Pro tips

• Crush the kettlebell handles as hard as possible to increase neural drive and shoulder stability through irradiation.
• Imagine 'zipping up' your core from the pelvis to the ribs to maintain a vertical torso throughout the press.

Make it harder

• Implement a 3-second eccentric (lowering) phase to increase time under tension.
• Perform the press from a tall-kneeling position to eliminate the ability to use the legs and further challenge core stability.

Frequently asked

What muscles does the kettlebell double strict press work?

The kettlebell double strict press primarily targets the deltoids and triceps, and also works the abs, serratus anterior, and trapezius as secondary muscles.

What equipment do you need for the kettlebell double strict press?

The kettlebell double strict press uses kettlebell.

Is the kettlebell double strict press good for beginners?

The kettlebell double strict press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Barbell Bench Press With 1 BoardIntermediate · deltoids, pectorals, and triceps
• Barbell Pullover-To-PressIntermediate · deltoids, pectorals, and triceps
• Barbell Standing Military PressIntermediate · deltoids and triceps