Kettlebell Seesaw Press
Build shoulder strength, stability, and core power with the Kettlebell Seesaw Press.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Kettlebell Seesaw Press
Kettlebell Strict Press
Shoulders · Deltoid Anterior · Kettlebell
Kettlebell Seated Press
Shoulders · Deltoid Anterior · Kettlebell
Kettlebell Seated One Arm Military Press
Shoulders · Deltoid Anterior · Kettlebell
Kettlebell Alternating Press
Shoulders · Deltoid Anterior · Kettlebell
Description
A unilateral overhead pressing exercise that helps in building shoulder strength, stability, and core strength. The movement involves pressing one kettlebell overhead while lowering the other.
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How to do Kettlebell Seesaw Press
- 01Setup
Start standing with feet hip-width apart, holding a kettlebell in each hand in the rack position, with kettlebells resting on your forearms, elbows tucked, and palms facing each other.
- 02Setup
Engage your core, keep your chest up, and maintain a neutral spine throughout the entire exercise.
- 03
Inhale and simultaneously press one kettlebell directly overhead until your arm is fully extended, while slowly lowering the other kettlebell to the rack position.
- 04
Exhale as you reverse the motion, lowering the first kettlebell to the rack position while simultaneously pressing the second kettlebell overhead.
- 05
Continue alternating presses in a controlled, seesaw motion, ensuring the non-pressing arm moves slowly and deliberately through its range of motion.
- 06
Maintain consistent core engagement and stability throughout the entire movement, avoiding any trunk rotation or excessive arching of the lower back.
Tips
- Focus on controlled movement, especially during the eccentric (lowering) phase of the non-pressing arm, to maximize time under tension and stability.
- Keep your elbows tucked close to your body in the rack position to protect your shoulders and maintain a strong, stable base for the press.
- Brace your core as if preparing for a punch throughout the entire exercise to prevent spinal hyperextension and efficiently transfer force.
- Initiate the press by driving through your heels and engaging your glutes and quads for a powerful, stable base, rather than relying solely on shoulder strength.
Common mistakes
- Arching the lower back puts unnecessary strain on the spine; fix it by actively bracing your core and tucking your pelvis slightly to maintain a neutral spine.
- Rushing the seesaw motion reduces stability and muscle engagement; fix it by focusing on a slow, controlled descent of the non-pressing kettlebell.
- Flaring elbows excessively in the rack or during the press can strain shoulders; fix it by keeping elbows tucked closer to your body and pressing in a more vertical plane.
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Get Ellim — FreeQuestions
What muscles does Kettlebell Seesaw Press work?
Kettlebell Seesaw Press primarily targets Deltoid Anterior. Secondary muscles include Deltoid Lateral, Obliques, Pectoralis Major Clavicular Head, Serratus Anterior, Triceps Brachii.
Is Kettlebell Seesaw Press good for beginners?
Kettlebell Seesaw Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Kettlebell Seesaw Press?
You need Kettlebell to perform Kettlebell Seesaw Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Kettlebell Seesaw Press?
Focus on controlled movement, especially during the eccentric (lowering) phase of the non-pressing arm, to maximize time under tension and stability. Keep your elbows tucked close to your body in the rack position to protect your shoulders and maintain a strong, stable base for the press. Brace your core as if preparing for a punch throughout the entire exercise to prevent spinal hyperextension and efficiently transfer force. Initiate the press by driving through your heels and engaging your glutes and quads for a powerful, stable base, rather than relying solely on shoulder strength.
What are common mistakes when doing Kettlebell Seesaw Press?
Arching the lower back puts unnecessary strain on the spine; fix it by actively bracing your core and tucking your pelvis slightly to maintain a neutral spine. Rushing the seesaw motion reduces stability and muscle engagement; fix it by focusing on a slow, controlled descent of the non-pressing kettlebell. Flaring elbows excessively in the rack or during the press can strain shoulders; fix it by keeping elbows tucked closer to your body and pressing in a more vertical plane.
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Free · iPhone only · Available on the App Store