Double KB — Overhead Press & Pull
Double kettlebell vertical-press strength paired with heavy two-bell rows and a seesaw press hypertrophy block. The upper-body size day of the double-bell strength block.
Estimated session
- Movements 4
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Two-Arm Kettlebell Military Press Strict overhead strength anchor; no leg drive. Top set drives load. 2 warm-up sets first 3 × 6–4 · rest 2:30–3 min | 3 | 6–4 | 2:30–3 min |
| 02 | Double Kettlebell Push Press Same pair as the strict press; shallow dip-drive to overload lockout. 3 × 6 · rest 2 min | 3 | 6 | 2 min |
| 03 | Two-Arm Kettlebell Row Pull to the hip, pause, control the lower. Chase reps before load. 4 × 10 · rest 1:30 | 4 | 10 | 1:30 |
| 04 | Kettlebell Seesaw Press Alternating overhead hypertrophy; reps per arm. Trunk fights rotation each rep. Lighter pair. 3 × 10, last AMRAP · rest 1:15 | 3 | 10–AMRAP | 1:15 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Strict-press top set sets the day's bell size; keep it leg-drive-free in the 4-6 zone. Push press reuses that SAME pair (dip-drive lets reps run heavier than strict), so don't re-pick load. Seesaw closer drops to a lighter pair — the offset descent makes it anti-rotation, not raw pressing. Progression trigger: when the strict top set clears 6 @ RPE ≤8, size up the pair next session; rows chase the 10-rep target before adding load. Single-bell sub: one-arm press and row, matched reps per side, same RPE caps.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Double KB — Overhead Press & Pull template?
Strict-press top set sets the day's bell size; keep it leg-drive-free in the 4-6 zone. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Double KB — Overhead Press & Pull, and how long does it take?
Double KB — Overhead Press & Pull runs 4 movements and about 13 working sets, roughly 52 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
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Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight