The kettlebell push press is another total body exercise, but in terms of shoulder muscles, it engages the delts and rotator cuff. This variation takes the shoulders through a full range of motion and makes it almost impossible to cheat at any point in the exercise.
One of the neat things about the kettlebell push press is that it’s a variation with variations. Athletes can do a single-arm or double-arm kettlebell push press and then choose between standing or seated versions. That said, every version uses the same general form.
To perform a standard, double-arm kettlebell push press, start with a kettlebell in each hand at the shoulders in a traditional “clean” motion. Squat to about a ¼-squat. Using the lower body to push up, continue the momentum by engaging the shoulders to push the kettlebells overhead. Pause at the top of the motion, then return to the starting position.
Common mistakes for this variation involve poor form, namely an improper stance or failing to engage the core muscles. Lifters should feel stable with weight balanced between the feet before starting. Engaging the core muscles is critical for stability throughout the exercise.
The kettlebell push press is extremely popular because it’s a total body exercise that strengthens the shoulders and burns calories. It’s best for intermediate or advanced lifters.
To maintain proper form and isolate the muscles, try using lighter kettlebells for 2 to 3 sets of 5 to 8 reps. Then work up to 10 to 15 reps over 2 to 3 sets. When increasing the weight, drop back down to 5 to 8 reps and work up.