Seated Kettlebell Press 101 Video Tutorial
0
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Seated Kettlebell Press is a strength-building exercise primarily targeting the shoulders while also engaging the traps and triceps as secondary muscle groups. Performed in a seated position, this movement enhances shoulder stability and isolates the upper body by minimizing lower-body involvement. The exercise requires a kettlebell, which challenges the stabilizing muscles due to its uneven weight distribution. To execute, sit on a bench or the floor with a straight back, grip the kettlebell by its handle with one or both hands, and press it overhead in a controlled motion. This movement is ideal for developing upper-body strength, improving posture, and enhancing overall shoulder mobility.
How to Perform
Sit on a sturdy bench or on the floor with your back straight and core engaged to maintain proper posture throughout the movement.
Hold a kettlebell in each hand using a neutral grip (palms facing inward), and position them in the front rack position with the kettlebells resting lightly against your shoulders.
Keep your elbows tucked in close to your torso, and ensure your wrists are straight to avoid unnecessary strain.
Press the kettlebells upward in a controlled motion until your arms are fully extended overhead, with your shoulders reaching full flexion and elbows locked out.
Avoid arching your back as you press by keeping your core tight and your spine neutral.
Slowly and steadily lower the kettlebells back to the front rack position, maintaining control to engage the muscles effectively.
Repeat the movement for the designated number of repetitions, focusing on proper form and avoiding momentum to ensure the target muscles are fully activated.
Breathe steadily throughout the exercise—inhale as you lower the kettlebells and exhale during the press.
If using heavy kettlebells, ensure proper warm-up and progression to avoid overloading the shoulders and maintain safety.
Tips
Keep your head in a neutral position throughout the exercise, avoiding excessive forward movement or jutting of the chin.
As you press the kettlebells overhead, aim to align your biceps with your ears while exhaling steadily for optimal movement and stability.
If you experience discomfort or strain in your neck or traps during the exercise, it may indicate limited thoracic spine extension or restricted shoulder flexion. Address these areas with mobility exercises to improve your range of motion.
Maintain a slight bend in your elbows at the top of the press to keep consistent tension on the shoulders, reducing unnecessary strain on the joints.
If you're unable to fully extend your arms overhead, it could signal limited shoulder mobility caused by poor scapular upward rotation. Work on strengthening and mobilizing your scapular muscles to improve overall shoulder mechanics.
Focus on smooth, controlled movements and prioritize proper form over lifting heavier weights to avoid compensation patterns that may lead to injury.
How Not to Perform
Avoid Arching Your Back
Do not excessively arch your lower back during the press. Keep your core engaged and your spine neutral to prevent strain on your lower back.
Don’t Use Momentum
Avoid jerking or swinging the kettlebells to get them overhead. Use controlled, deliberate movements to focus on the shoulders and maintain proper form.
Do Not Let Your Elbows Flare Out
Keep your elbows aligned and close to your torso in the starting position. Flaring them outward shifts the focus away from the shoulders and increases the risk of injury.
Avoid Locking Your Wrists
Do not bend or lock your wrists during the press. A neutral wrist position ensures proper force transfer and reduces unnecessary strain.
Don’t Overextend at the Top
Avoid overextending your arms or hyperextending your shoulders at the top of the press. Focus on a full but natural range of motion that keeps the target muscles engaged.
Do Not Rush the Movement
Rushing through the press compromises muscle engagement and increases the risk of improper form. Perform each repetition slowly and with control.
Avoid Neglecting Breathing
Do not hold your breath throughout the movement. Exhale as you press the kettlebells up and inhale as you lower them to maintain stability and prevent fatigue.
Don’t Neglect Your Warm-Up
Skipping a warm-up can lead to stiffness and increase the likelihood of injury. Perform dynamic shoulder and thoracic spine mobility exercises before starting the kettlebell press.
Avoid Using Excessively Heavy Kettlebells
Using weights that are too heavy can lead to poor technique and strain. Choose a manageable weight that allows you to maintain good form throughout the exercise.
Do Not Ignore Shoulder Alignment
Failing to align your shoulders properly can result in uneven force distribution. Ensure both shoulders remain level and stable throughout the press.
Avoid Pushing Past Your Mobility Limits
Do not force the kettlebell overhead if your range of motion is limited. This can lead to compensation and strain. Work on improving shoulder mobility gradually over time.
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.
