The Kettlebell Push Press is one of our favorites at First Capital Gym. We feel it’s a great exercise for overall for strength and an excellent substitute for athletes who can’t Olympic lift. You could also use as part of a complex or conditioning circuit.
With the push press, you want to coordinate the lower & upper body together to generate and direct force
The Kettlebell Push Press does have a few steps along with some safety points
- First dip>> weight stays over the center of the feet, about quarter depth
- Drive through the ground and bell floats up
- Spine flexion & hyper-extension is no good and DANGEROUS
- When lowering into the rack, relax the arms and impact is absorbed with abdominal brace and knee dip
- Ribs should be in contact with the ribs
- Wrist should be neutral throughout the movement
There are many ways you can program the Kettlebell Push Press. Here are two examples of how we like to put them into a workout.
Strength>> 3-5 sets of 1-5 reps (heavier weight with up to 2 minutes of break)
Conditioning>> 3-5 sets of 30-45 seconds (lighter weight with up to 2 minutes of break)
The video below demonstrates the conditioning example:
If you have questions on any of our programs, please contact us at