Maximize The Military Press

Technical Cues

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No exercise compares to the Kettlebell Military Press. To progress this classic test of strength, the athlete must hone the technique of tension, develop a powerful pressing groove, and train methodically toward continued overload.

The Kettlebell Military Press (KBMP) is a focal point in hardstyle training for upper body strength and hypertrophy. It is a well-tolerated pressing movement that delivers all-purpose durability and power for the kettlebell athlete.

In its execution, the shoulder musculature moves in a safe spiraling pattern that enables rapid hypertrophy and strength for the athlete. For the purposes of this article, I will be offering techniques and sample programming for the single KBMP.

John Parker Military Pressing the 44kg kettlebell one week before a successful Beast Tamer attempt at the January 21 -22 StrongFirst SFG I and SFG II certifications in San Diego, CA. Notice the lean and groove of the press.

The Kettlebell Military Press

During the concentric phase of the KBMP, the athlete cleans a kettlebell into a strong and stable rack position. In this standing posture, they hold the kettlebell motionless while generating tension from their glutes, lats, abs, and grip.

With this nervous energy now surging through their body, they press the kettlebell along their finely-tuned spiraling groove. As their elbow locks and their shoulder sits in a packed position, they stand triumphant in their towering strength.

But the rep is not over. During the eccentric portion of the lift, the athlete lowers the kettlebell to the rack (often in a slightly different path), holds it motionless while maintaining tension, then guides the kettlebell through their legs safely to the deck.

Because the KBMP is a strict grinding movement, the athlete may not bend at the knees or hips like in a push press. There is also no bending backward from the lumbar spine or excessively leaning to the side during the concentric phase.

To perform this movement in accordance with StrongFirst SFG I Standards, the athlete must be competent in kettlebell cleans. It’s also helpful if they are proficient in “cheat cleans” (discussed later in this article).

John Parker Military Pressing the 44kg kettlebell one week before a successful Beast Tamer attempt at the January 21 -22 StrongFirst SFG I and SFG II certifications in San Diego, CA. Notice the pause in the rack before the press, the static momentum, and lean and groove of the press.

Why Improve the Military Press?

Because a strong KBMP is the pinnacle of excellence in hardstyle circles, athletes may strive to improve their military pressing strength for many reasons:

1. StrongFirst SFG I candidates are requires to press their snatch sized kettlebell five times per arm.

2. StrongFirst SFG II candidates are required to complete a third of their bodyweight press for women and half of their bodyweight press for men to earn their credential.

3. Those gunning for the Iron Maiden/Beast Tamer challenge must perform a strict military press with a 24kg and 48kg kettlebell respectively.

4. Others may be looking for a personal best in the military press for their strength and hypertrophy goals.

As athletes approach their limit in the KBMP, they must rely on their outright strength and specific lifting cues. In this article, I will dissect the techniques and training modalities for improving the athlete’s 1RM military press.

Maximizing the Kettlebell Military Press

The Crush Grip

Hardstyle practitioners learn that a “crush grip” on the kettlebell handle will deliver immense irradiation from the nerves of the hand to the spinal cord to assist with maximal contraction of the upper body musculature.

Similarly, crush gripping the non-working hand will provide immediate feedback to the working-arm’s strength. But one element that many athletes fail to practice is the timing of the crush grip. This is the “trigger” concept.

Many athletes find benefit from an immediate release of the working-hand’s grip during the clean of the kettlebell, then an immediate re-gripping of the kettlebell right before the press. Simultaneously the non-working hand should also crush grip.

This “trigger” effect sends a shockwave of tension into the upper body for a strong press. It goes without saying that after cleaning the kettlebell, the athlete should have their quads, glutes, abs, and lats tensed and be driving their feet directly into the deck.

Grip Positioning

When gripping the kettlebell handle from clean to rack, the athlete should always bias their positioning toward the pinky side of the handle. Unlike push presses and jerks where the hand is placed deep in the handle window, grinds need a more stable base.

This technique effectively lowers the lockout height of the bell while placing the mass of the bell closer to the forearm. This gives the athlete a sense that they are pressing more from the elbow than the hand. This equates to more drive out of the rack.

To practice this technique, I recommend performing military press repetitions from a very slightly extended wrist. Experiment with which angles best allows you to press from the butt of the palm directly below the ring finger and pinky.

Because the kettlebell’s handle diameter grows in size when approaching a heavier load, the athlete will need to experiment to find the sweet spot on their palm that still allows a crush grip.

Clean or Cheat Clean?

Kettlebell athletes should hone their technique in cleaning heavy kettlebells with a focus on their hand position as the kettlebell enters the rack. SFG II candidates will need to clean their third or half bodyweight kettlebell from the deck with one hand.

However, during the Iron Maiden/Beast Tamer Challenge, it is not specified whether or not the candidate must clean the kettlebell with one hand or two. The first part of passing the test is knowing the rules. So which technique works better?

Your individual preferences will be the determining factor here. In my personal experience, I have found that the cheat clean in practice and during the Beast Tamer allowed me the best positioning of my hand and wrist during the pressing attempt.

However, athletes should focus a vast majority of their training with proper clean technique from the deck. But if a new 1RM is your goal, I recommend trying the cheat clean to save energy for the press and as a means of finding optimal hand positioning.

The Lean

Here’s where pressing heavy gets interesting: how big is the kettlebell’s mass compared to your body? The heavier the load of the bell, the bigger its size. This means that the athlete will need a certain degree of leaning to complete the press.

Bending backward (from the lumbar spine) is disallowed from StrongFirst standards. However, my time military pressing a barbell taught me two valuable lessons: arch (extend) the upper spine as much as possible and shoot the hips directly under the bar.

This is a safe technique that allows the vector force of the press to be directly under the barbell. Applying this to a heavy kettlebell, the athlete will shoot their hip under the kettlebell when it leaves the rack, causing a slight lean to one side.

The lean is allowed. However, it cannot continue as the bell travels upward or the lift is forfeited. The prudent athlete will combine their lean with an extension of the upper back as the bell moves vertically.

During a right arm press, the athlete must time their upper back extension with their right hip shooting under the kettlebell. This movement puts the right pec in a more advantageous pressing position: more muscles working = heavier press ability.

Static Momentum

Over my years of training, I have pondered a concept I call “static momentum.” Unlike the push press where the ankles, knees, and hips help accelerate the bell upward, the grinding nature of the military press must start from a static position.

If applying the lean and extension of the upper back. The athlete can effectively use a small degree of momentum at the initiation of their press. Although this only marginally helps with the effort, any bit of extra help is worth the cause of a new 1RM.

However, this technique must be honed in practice. Too much movement or excessive lean will disqualify the heavy press. Further, dipping the bell or “pre stretching” after the clean is also not allowed.

The Groove

Having dissected both the lean and static momentum techniques, the groove follows suit. Simply put, the groove (path) of the kettlebell should come from the most mechanically advantageous position for the athlete. This is the scapular plane.

When military pressing a barbell, the elbows should be kept in tight to the body until the bar passes the sticking point around head level. It’s commonly practiced that the elbows can then flair, allowing the strong triceps to finish the movement.

John Parker setting a new 1RM in the Barbell Military Press of 188lbs. Bodyweight 173lbs.

Because we’re discussing pressing a single kettlebell, the groove must change to an offset, but still advantageous groove. Using the lean and static momentum concepts, the athlete finds their highest strength pressing from the scapular plane.

The scapular plane is at an angle between 30° to 60.° Image courtesy: https://www.rdellatraining.com/wp-content/uploads/2013/04/POS.jpg

At the initiation of the military press, the shoulder starts at the rack in a 90° angle. As the lean is applied and the kettlebell is pressed, the athlete will typically find their pressing groove between the 30° to 60° planes.

As the kettlebell passes head height, the athlete’s triceps take over and the press continues rotating outward to lockout between the 0°to 30° mark. The lockout happens simultaneously with the torso reversing the lean to full upright posture.

To practice grooving the military press, start with a weight around 70% of your 1RM. Shoot the hip under the bell as it leaves the rack and perform the lean and upper back extension. As the bell moves above head level, come back a vertical posture.

Honing Tension

Athletes find that they can generate more tension in their 1-3RM military presses using these four techniques:

1. By pressing their forearm into the body of the kettlebell during the lift.

2. By focusing on driving their elbow upward instead of their hand.

3. By flaring the working-side’s lat for a stronger rack position.

4. By targeting their eye positioning on the kettlebell.

1. The athlete should focus on creating an equal and opposite force (Newton’s Third Law) between their forearm and the kettlebell’s body. This point of pressure assures that irradiation has yet a deeper layering in the pressing attempt.

2. It is then helpful to think of the racked kettlebell and forearm as a single unit. This effectively makes the elbow the focal point of the press and helps the anterior deltoid, pectoralis minor, and triceps to more effectively fire in unison.

3. A focus on very strong and stable lats is an essential portion of the kettlebell military press. If the lats are underdeveloped, the athlete should strive for hypertrophy to reinforce a strong rack and stable platform in which to press from.

Once the lats are adequately developed, the triceps can effectively “sit” on top of them and provide a buttress of support. For leaner people, this is a a necessity to effectively shorten the distance the bell must travel from rack to lockout.

4. Finally, the athlete should look directly at the kettlebell as soon as it reaches the sticking point at about top-of-head level. This targeted focus of the eyes on the kettlebell builds a stronger drive from the shoulders, pecs, and triceps.

In the next section we will discuss methods of building a stable rack and overhead position. I will also offer methods of training for a heavier 1RM military press.

Notes on Breathing

Athletes with medical conditions should always first check with their primary care provider before engaging in any of the techniques as presented by the author. Further, power breathing should only be practiced after clearance by a medical professional. 

During heavy kettlebell military press attempts, it is advantageous to inhale during the clean, then hold the breath until the bell is locked out overhead. Because this technique spikes blood pressure, it is only recommended for seasoned lifters. 

Set a New 1RM

Grease the Groove

The concept of “greasing the groove” is used for building a foundation of strength and neural adaptation around a specific exercise. Here’s how it works: the KBMP would be performed for multiple sets throughout the day, always in a fresh state.

The athlete should be able to military press their kettlebell sans warmup, then wait a long enough time period for them to be 100% recovered before starting the next set. It’s prudent to make this a game: for every hour on the computer, perform 5 reps/side.

The athlete should select a load around 50-70% of their 1RM. They would perform sets of 3-5 reps per arm at a specified time interval. For instance, I like to press a 32kg 3 reps/side at least eight times per day (usually when my client is taking a break).

For athletes that thrive on higher volume, I recommend selecting a kettlebell around 50% of their 1RM, and for athletes who thrive on higher intensity, select a kettlebell around 70% of their 1RM. The former, performing sets of 5, the latter, sets of 3.

Example: 3 reps/side every 60 minutes during an 8 hour work day = 24 reps per side/day.

The athlete must ensure that their GTG training doesn’t interfere with their scheduled military press training. The purpose of GTG is to expose them to regular practice in setting their tension and pressing groove, not overwhelm them with intensity.

Overhead Holds/Marching

Overhead holds/marching helps to build shoulder stability and strength in the top position of the KBMP. The athlete would snatch, press, or push press a heavy kettlebell to the overhead position, set their body’s tension, and hold it overhead.

As the static position becomes easier, the athlete can then either walk (farmer’s carry) or march in place to expose the shoulder girdle to deviations from their normal lockout posture. This time under tension builds potent stabilizer strength.

Racked Holds/Marching

Just like the overhead holds/marching, the racked variation builds stability and strength in the athlete’s racked position. This drill helped me the most in my Beast Tamer journey, building a steady foundation in which to press from.

In the static position, the athlete should practicing flaring their lat and connecting their triceps as a buttress. Like the overhead hold, the athlete should then progress to walking in this position (racked farmer’s carry) or march in place.

If the racked position feels weak and the lats need hypertrophy and strength, I recommend adding 12/4 three point kettlebell rows into your routine. Wide grip pull-ups also help improve overall lat function and size. Superset the kettlebell military press with three point rows 12/4 or wide grip pull ups 5-8/4. 

Programming Examples

This sample military press training can be amended based on one’s personal schedule. If a new 1RM KBMP is the goal, it should be the prime focus of the training block. The athlete should secondarily maintain their hinging, squatting, and pulling practice alongside this program.

Sunday: Heavy singles for five sets ie; 40kg singles followed by five sets of 15” overhead marches with a 44kg kettlebell, then five sets of 15” racked marches with a 44kg kettlebell. When feeling froggy, go for a new 1RM Military Press.

Monday: Grease the groove ie; estimated max at 48kg - 5/8 with a 24kg kettlebell. Intervals are spaced 60 minutes apart.

Tuesday: Five reps for five sets at a medium weight ie; 5/5 sets with a 32kg kettlebell followed by five sets of 15” overhead marches with a 36kg kettlebell, then five sets of 15” racked marches with a 36kg kettlebell.

Wednesday: Grease the groove ie; estimated max at 48kg - 5/8 sets with a 24kg kettlebell. Intervals are spaced 60 minutes apart.

Thursday: Ladders - Three ladders of 1 rep, 2 reps, 3 reps ie; 3 x 1, 2, 3 with a 36kg kettlebell followed by five sets of 15” overhead marches with a 40kg kettlebell, then five sets of 15” racked marches with a 40kg kettlebell

Friday: Grease the groove ie; estimated max at 48kg - 3/8 sets with a 32kg kettlebell. Intervals are spaced 60 minutes apart.

Saturday: Grease the groove ie; estimated max at 48kg - 5/8 sets with a 24kg kettlebell. Intervals are spaced 60 minutes apart.

My personal standard? Always be able to complete my half bodyweight press cold! 40kg at 172lbs bodyweight.

What’s Next?

Let’s get that new 1RM! Seriously though, the quip, “In order to press a lot, you must press a lot,” holds true. Diligent, and often daily, practice makes the difference. I’ve made my case for the technical cues that got me to the Beast Tamer, now it’s your turn.

I’d love to hear if this article helps you in your 1RM journey. For me, the overhead and racked carries built my shoulder strength tremendously. What helped my anatomy the most though was refining my lean and groove. What’s it going to be for you?

John Parker

October 30, 2022