Alternating Kettlebell Press

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Clean two kettlebells to your shoulders. Holding both kettlebells in the top position, press one while holding the other kettlebell stationary. Lower the pressed kettlebell and immediately press with the kettlebell with your other arm.

Alternating Press On Indoboard

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Abdominals
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Clean two kettlebells to your shoulders. Stand up on an indoboard and get balanced. Press one kettlebell overhead. While you lower the pressed kettlebell, press the other kettlebell from the shoulder.

Double Kettlebell Jerk

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps,Quadriceps,Calves
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Clean two kettlebells to your shoulders. Squat down a few inches and reverse the motion rapidly driving both kettlebells overhead. Immediately after the initial push, squat down again and get under the kettlebells. Once the kettlebells are locked out, stand upright to complete the exercise.

Double Kettlebell Push Press

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps,Quadriceps,Calves
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Clean two kettlebells to your shoulders. Squat down a few inches and reverse the motion rapidly. Use the momentum from the legs to drive the kettlebells overhead. Once the kettlebells are locked out, lower the kettlebells to your shoulders and repeat.

Kettlebell Alternating Seated Press

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Sit on the floor and spread your legs out comfortably. Place a kettlebell in each arm in the clean position. Press one kettlebell up and lockout overhead. While lowering this kettlebell, begin to simultaneously press the other kettelbell. Always look at the kettlebell which is on the rise.

Kettlebell Arnold Press

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps
Equipment: Kettlebells
Mechanics Type: Compound

Tips: This press resembles the Arnold press and is more common in gyms. Looking straight ahead, press the kettlebell out and overhead as if you are trying to make half of a circle. Press the kettlebell behind your head and lean forward slightly at the top for a stronger lockout.

Kettlebell Long Cycle Press (pro series)

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps
Equipment: Kettlebells
Mechanics Type: Compound

Tips: The pro-series drills feature a less aggressive hip snap. You will also look down and between your legs on the downswing… as opposed to keeping your eyes and head level.

Kettlebell Seated Press

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Sit on the floor and spread your legs out comfortably. Place a kettlebell in one arm in the clean position. Press the kettlebell up and out until it is locked out overhead. One of the major benefits of this exercise is that you cannot lean back and bring your pecs into the movement.

Kettlebell Seesaw Press

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Clean two kettlebells two your shoulders. Press one kettlebell. Lower the kettlebell and immediately press the other kettlebell. Make sure to do the same amount of reps on both sides.

One-Arm Kettlebell Jerk

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps,Quadriceps,Calves
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Clean a kettlebell to your shoulder. Squat down a few inches and reverse the motion rapidly. Immediately after the initial push, squat down again and get under the kettlebell. Once the kettlebell is locked out, stand upright to complete the exercise.

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