Double Kettlebell Bottoms Up Seesaw Overhead Press

Instructions for proper form

1. Start standing with feet shoulder-width apart, holding a kettlebell in each hand in a bottoms-up position (the kettlebell’s base facing upwards). 2. Engage your core and maintain a neutral spine throughout the movement. 3. Press one kettlebell overhead while maintaining the bottoms-up grip, ensuring that your elbow is locked out at the top. 4. As you lower the kettlebell, simultaneously press the second kettlebell overhead. 5. Keep your movements controlled and smooth, ensuring you maintain a strong posture. 6. Repeat for the desired number of repetitions, alternating between arms.

Common mistakes to avoid

1. Allowing the kettlebell to tilt, causing loss of control. 2. Leaning back or arching the lower back excessively during the overhead press. 3. Pressing too quickly or without control, which can lead to poor form. 4. Failing to engage the core and not keeping the body stable throughout the movement.

Benefits

Specific benefits of the exercise

1. Enhances shoulder stability and strength. 2. Encourages core engagement due to the need for balance. 3. Improves grip strength as you hold the kettlebell in the bottoms-up position. 4. Increases coordination and unilateral strength through alternating presses.

Expected results and timeframe

With consistent practice (about 3 times a week), you can expect to see improved shoulder strength and stability within 4 to 6 weeks, along with enhanced overall upper body conditioning..

Who this exercise is best for

This exercise is best for intermediate to advanced lifters looking to develop shoulder strength and stability, improve their kettlebell proficiency, or enhance upper body coordination.

Scientific studies supporting its effectiveness

Studies have shown that compound movements, particularly those that engage multiple muscle groups, can lead to improved strength and functional performance. The benefits of kettlebell training have been documented for enhancing core stability and shoulder health.

Variations

Beginner modifications

A beginner modification could be to perform the press with a single kettlebell or to use a lighter weight. Alternatively, beginners can practice the vertical press without the bottoms-up grip to gain comfort with the movement.

Advanced progressions

Advanced progressions may include increasing the weight of the kettlebell, performing the exercise on an unstable surface (like a BOSU ball), or adding a squat into the movement to engage the lower body more.

Integrations

Complementary exercises

Exercises that complement this movement include single-arm kettlebell rows, overhead kettlebell squats, and Turkish get-ups, which also engage the shoulders and core.

Super set recommendations

Super set the Double Kettlebell Bottoms Up Seesaw Overhead Press with chin-ups or push-ups for a comprehensive upper body workout.

Sample workout routines

Sample routine: 1. Double Kettlebell Bottoms Up Seesaw Overhead Press – 3 sets of 8-10 reps each side, 2. Kettlebell Swings – 3 sets of 12-15 reps, 3. Push-Ups – 3 sets to failure.

Exercise combinations

Combining this exercise with other compound movements like barbell deadlifts or squats can enhance overall strength training protocols.

Best time to do this exercise in your workout

This exercise is best performed early in your workout when your energy levels are high, ideally after a proper warm-up and before exercises that heavily tax the shoulders, like bench presses.