Double Kettlebell Bottoms Up Seesaw Overhead Press

Instructions for proper form

Stand with feet shoulder-width apart and hold a kettlebell in each hand by the horns (bottoms up grip). Engage your core and maintain a neutral spine. Start with the kettlebells at shoulder height. As you press one kettlebell overhead, the other should lower down towards your shoulder in a seesaw motion. Keep your body stable and avoid leaning to the side as you alternate presses. Ensure that the kettlebell is always held securely to prevent it from tipping over.

Common mistakes to avoid

1. Allowing the kettlebell to tip over while pressing. 2. Leaning excessively to one side. 3. Arching the back rather than keeping a neutral spine. 4. Not engaging the core during the movement. 5. Pressing too quickly without control.

Benefits

Specific benefits of the exercise

Strengthens the shoulders, improves shoulder stability and mobility, enhances grip strength, and develops coordination between the upper and lower body.

Expected results and timeframe

With consistent practice (2-3 times per week), participants can expect improved shoulder strength and stability within 4-6 weeks, along with better overall upper body coordination..

Who this exercise is best for

This exercise is ideal for intermediate lifters looking to enhance shoulder strength, individuals that have mastered basic overhead presses, and athletes needing improved grip strength and stability for sports performance.

Scientific studies supporting its effectiveness

Research shows that alternating pressing increases muscle activation in the shoulders while engaging stabilizers more effectively compared to standard overhead presses. Studies suggest exercise variations that include unstable loads (like bottoms up kettlebells) improve neuromuscular control.

Variations

Beginner modifications

Perform the exercise with lighter kettlebells or switch to a single-arm bottoms up press to focus on stability before progressing to the double-arm version. Alternatively, beginners may practice a standard overhead press with the kettlebells in a traditional grip.

Advanced progressions

Incorporate more challenging weights or increase the number of repetitions. One can also perform this exercise on an unstable surface (like a Bosu ball) to further engage the core and stabilizing muscles.

Integrations

Complementary exercises

Shoulder taps, planks, or light military presses can complement this exercise by enhancing shoulder stability and core strength.

Super set recommendations

Super set with kettlebell rows to target the back muscles, enhancing overall upper body strength and balance.

Sample workout routines

Perform a circuit that includes double kettlebell bottoms up seesaw overhead press, kettlebell swings, and push-ups followed by rest, repeating for 3-4 total rounds.

Exercise combinations

Combine this exercise with other shoulder-focused movements like lateral raises or front raises to create a comprehensive shoulder workout.

Best time to do this exercise in your workout

Incorporate this exercise towards the beginning of your upper body workout after a proper warm-up, as it requires good energy and focus to maintain proper form.