Pure Upper Body Strength Development
Double KB Military Press is a focused strength program that builds exceptional overhead pressing power through systematic ladder training with double kettlebells.
Perfect for developing overhead strength, shoulder stability, and core engagement through progressive ladder work.
Program Overview
- Duration: 30 minutes (adjustable 15-45 minutes)
- Frequency: 3-4 days per week
- Session type: AMRAP (As Many Rounds As Possible)
- Exercise focus: Military Press or Push Press
- Weight selection: Use your 5-10RM for the press
Training Variations
Military Press Ladders
2-3-5 Ladder
- Intermediate level
- Build solid pressing foundation
- 30-minute AMRAP format
- Rest as needed between ladders
2-3-5-10 Ladder
- Advanced progression
- Higher volume for experienced lifters
- Significant strength and muscle gains
- 30-minute AMRAP format
Push Press Ladders
2-3-5 Push Press
- Power development focus
- Heavier loads possible
- Explosive strength building
- 30-minute AMRAP format
2-3-5-10 Push Press
- Advanced power endurance
- Use 10-15RM load
- Maximum volume progression
- 30-minute AMRAP format
How to Progress
- Start conservatively - Choose a weight you can press 5-10 times fresh
- Complete ladders - 2 reps, rest, 3 reps, rest, 5 reps (and 10 for advanced)
- Track rounds - Count how many complete ladders in 30 minutes
- Add volume - Aim to add one more round every few weeks
- Increase weight - When you can complete 5+ ladders consistently
Sample Session
2-3-5 Ladder Example:
- Clean the bells to rack position
- Press 2 reps
- Rest briefly (10-30 seconds)
- Press 3 reps
- Rest briefly
- Press 5 reps
- Rest as needed (1-3 minutes)
- Repeat for 30 minutes
Tips for Success
- Maintain strict form - No excessive lean or leg drive in military press
- Use power wisely - Push press allows heavier loads but requires good technique
- Rest appropriately - Don't rush between ladders
- Track everything - Note rounds completed and rest periods
Download the Kettlebell Craft Training app to access all Double KB Military Press variations with automatic progression tracking and detailed exercise guidance.