Kettlebell Seesaw Press 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Kettlebell
Fitness Level
Advanced
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Kettlebell Seesaw Press is an effective upper-body exercise that primarily targets the shoulders, with secondary engagement of the triceps. To perform the exercise, stand with your feet shoulder-width apart and hold a kettlebell in each hand at shoulder height. Press one kettlebell overhead while keeping the other at shoulder height, then lower the pressed kettlebell back to the starting position and repeat the motion with the opposite arm. This alternating "seesaw" motion challenges the shoulder muscles while also engaging the core for stability and the triceps to assist in the pressing movement. It’s a compound exercise that provides both strength and endurance benefits.
How to Perform
Get into position: Begin by standing tall with your feet set shoulder-width apart. Hold a kettlebell in each hand, lifting them to shoulder height with your palms facing forward.
Initiate the press: Press one kettlebell overhead, extending your arm fully while maintaining control of the kettlebell. Keep the other kettlebell steady at shoulder height.
Alternate the press: Lower the kettlebell that’s overhead back to the starting position at shoulder height. At the same time, press the other kettlebell overhead with your other arm, ensuring a smooth transition.
Repeat the motion: Continue alternating the pressing movements in a seesaw pattern, pressing one kettlebell up as you lower the other, until you complete the desired number of repetitions.
Focus on form: Throughout the exercise, engage your core muscles to stabilize your torso. Ensure that your back remains straight and avoid leaning backward or arching your spine as you press the kettlebells.
Breathing: Remember to breathe steadily. Exhale as you press the kettlebell overhead and inhale as you lower it.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your grip firm on the kettlebells and avoid letting your wrists bend excessively.
Control the descent of the kettlebells to prevent them from dropping too quickly.
The exercise can be made more challenging by using heavier kettlebells or increasing the number of repetitions.
How Not to Perform
Avoid excessive leaning back: Do not lean your torso back while pressing the kettlebell overhead. This puts unnecessary strain on your lower back. Keep your back straight and engage your core for stability.
Don’t shrug your shoulders: Keep your shoulders down and away from your ears. Shrugging them up reduces the effectiveness of the shoulder press and can lead to shoulder tension and injury.
Don’t use too heavy kettlebells: Using kettlebells that are too heavy can compromise your form, increase the risk of injury, and lead to fatigue before completing the set. Start with manageable weights and gradually increase.
Avoid arching your wrists: Do not let your wrists bend or overextend while pressing the kettlebell. Keep your wrists neutral to avoid strain and ensure better control over the kettlebell.
Don’t rush the movement: Avoid speeding through the exercise. Moving too quickly can lead to sloppy form and wasted energy. Focus on controlled, deliberate movements for optimal muscle engagement.
Don’t forget to engage your core: Not engaging your core can cause instability during the press and lead to lower back strain. Keep your core activated throughout the exercise.
Don’t let your elbows flare out: Keep your elbows close to your body and aligned with your wrists. Flared elbows can reduce shoulder activation and increase the risk of shoulder discomfort.
Avoid excessive torso rotation: Do not rotate your torso too much with each press. Focus on keeping your body stable and using your shoulders and triceps to perform the press, not your body’s rotation.
Don’t perform the movement with sloppy posture: Avoid rounding or hunching your back while pressing the kettlebell. Keep your chest up and shoulders back to prevent poor posture and potential injury.
Don’t neglect the eccentric phase: Avoid letting the kettlebell drop too quickly after pressing it overhead. Control the lowering phase to keep tension on your muscles and improve strength and endurance.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
