Kettlebell Double Arm Press Theory

The Double Arm Press works the deltoids, mainly the front delts. Below is an explanation of how to perform the Kettlebell Double Arm Press.

• start in standing position with the kettlebell racked using a horn grip or open hand horn grip
• the feet are positioned in a neutral or slightly wider position, which is either directly underneath or just outside the hips
• the legs plus core are active and tight to prevent loss of pressing power
• the head comes slightly back to make space for the kettlebell as it is pressed up
• start pressing the kettlebell up while keeping the elbows positioned under the kettlebell
• you’re powering the movement with the deltoids
• push the head forward and through the window (arms) as the kettlebell comes more above the head
• the aim is to get the kettlebell directly inline with the head, that is, if range of motion allows
• lock the elbows out at the top
• pull the biceps slightly towards the ears
• pull the lats down
• at the top position your whole body (including head) and kettlebell should be in a perfect straight line
• bring the kettlebell back in racking position by pulling it down rather than letting it fall down
• bring the head slightly back as the kettlebell comes down
• bring the head forward once back into racking position
• repeat

It should be noted that overhead flexibility and shoulder strength is required for this exercise, a good progression is half presses, i.e. press the weight up till just above the top of head.

You will need to complete an assessment on this exercise once you reach the exam part of this lesson.