It’s time to get back to our discussion on the double kettlebell military press, push press, and clean and jerk. Today, we will be discussing the double kettlebell military press as a way to lay the foundation for more advanced kettlebell training.
The double ketbell military press is an exercise that requires a ton of lower body strength and core stability. You will notice here that I didn’t make a huge mention of upper body strength. While it IS true that your upper body has to be strong enough to sustain the lift of two kettlebells above your head, the real inner work here happens at the base. To execute a strict double kettlebell military press, there are three things (in my opinion) that are needed to master the lift.
1. Tension. You MUST tense your glutes and abs in order to create a solid framework to help your entire body sustain the lift. The more tension you create in the lower body and core in order to help sustain the load of two kettlebells above your head.
2. Breathing. In my experience this is the most overlooked aspect of the lift. A slow exhalation on the military press will allow your muscles in your shoulders and arm to relax ever so slightly so they can release and lock out both kettlebells overhead. We don’t want to force or “muscle” our way through this lift. If we fail to breathe, our fight-or-flight response kicks in and you may find that you are too tense to actually move your arms for the lift. Tension is key for the lower body and core, but too much tension at the upper body will work against you. Breath! Let the kettlebells float u[ over your head 🙂
3. Grinding your feet into the floor. You actually want to visualize yourself pushing your feet downward into the ground. this will actually help you generate more power in order to lift the kettlebells. By imagining pushing your feet to the ground, you will find that your body will create enough tension from the toes to the torso to help generate enough power to lift the kettlebells. It’s a neat little tip I learned at my own certification.
Now, putting this all together, check out my video below on the double kettlebell military press.
Here’s a very easy way you can practice the double clean and press to increase your strength and power over 4 weeks. If you know me, I am al about clean and press ladders, so you can expect to ladder up your press over 4 weeks with this simple but powerful routine.
The Double Kettlebell Clean and Press Ladder
Week 1: 1,2,3
Week 2: 1,2,3
Week 3: 1,2,3,4
Week 4: 1,2,3,4
Instructor Note: You will perform 1 clean and 1 press before moving to the second rung of the ladder. On the second rung, you will perform 1 clean and 2 presses. Do NOT ladder the clean. Only add reps to the press on each level of the ladder. Set your timer for 20 minutes and complete as many rounds as you can with proper form in 20 minutes.Â
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-Janelle Pica
