Double Kettlebell Bottoms Up Seated Overhead Press

Instructions for proper form

1. Sit upright on a flat bench with feet flat on the floor. Hold a kettlebell in each hand, gripping them by the horns (bottoms up) with the bell facing up. 2. Engage your core and maintain good posture throughout the exercise. 3. Press the kettlebells overhead by extending your arms while keeping your wrists straight. 4. At the top of the movement, ensure that your arms are fully extended without locking your elbows. 5. Lower the kettlebells back to starting position with control. 6. Repeat for the desired number of repetitions while maintaining proper form.

Common mistakes to avoid

1. Leaning back or using lower back to lift the weights instead of engaging the shoulders. 2. Allowing the kettlebells to tilt or the grip to loosen, which can lead to instability. 3. Overextending the arms when reaching overhead or not lowering the weights to shoulder level. 4. Failing to engage the core, which may lead to poor posture.

Benefits

Specific benefits of the exercise

1. Develops shoulder strength and stability. 2. Improves grip strength due to the unique kettlebell grip. 3. Enhances core activation while stabilizing the body during the press. 4. Engages multiple muscle groups, contributing to functional fitness.

Expected results and timeframe

With consistent training (2-3 times per week), individuals can expect to see improved shoulder definition and strength within 4-6 weeks, alongside enhanced core stability and endurance..

Who this exercise is best for

This exercise is best suited for intermediate individuals who have a solid foundation in shoulder and overhead pressing techniques, particularly those looking to enhance shoulder strength and coordination.

Scientific studies supporting its effectiveness

Research has demonstrated that kettlebell training can enhance muscle strength, endurance, and stabilization. Studies show that exercises like the bottoms up press increase grip strength and shoulder health by promoting better joint stability and alignment.

Variations

Beginner modifications

1. Begin with lighter kettlebells or perform the exercise with one kettlebell. 2. Execute the press without bottoms up grip, holding the kettlebell normally while seated. 3. Use a bench with back support for additional stability.

Advanced progressions

1. Increase kettlebell weight progressively as strength improves. 2. Perform the exercise standing for added core engagement. 3. Incorporate directional changes (twisting or reaching) during the press.

Integrations

Complementary exercises

1. Seated Dumbbell Shoulder Press. 2. Lateral Raises. 3. Plank to Shoulder Taps.

Super set recommendations

Superset with lateral raises or push-ups to target shoulder stability and strength, maximizing upper body engagement.

Sample workout routines

1. Warm-up: Dynamic shoulder stretches and band pull-aparts. 2. Main Set: Double Kettlebell Bottoms Up Seated Overhead Press (3 sets of 8-12 reps), Lateral Raises (3 sets of 10-15 reps), Planked Rows (3 sets of 8-12 reps on each side). 3. Cool Down: Shoulder stretches and foam rolling.

Exercise combinations

Combine with exercises targeting the posterior chain such as bent-over rows or deadlifts to create a balanced upper body workout.

Best time to do this exercise in your workout

Best performed during the upper body strength segment of your workout after warming up and activating core muscles to ensure proper form and effectiveness.