Difficulty level: Novice
Target Muscle: Shoulders
Equipment: Kettlebell
Instructions for proper form
1. Start in a half kneeling position with one knee on the ground and the other foot flat on the floor. Hold a kettlebell in each hand at shoulder height, palms facing forward (pronated grip). 2. Engage your core and maintain a straight line from your head to your knee. 3. As you begin the press, simultaneously push the kettlebells overhead while leaning slightly to the side of the kneeling leg, allowing your upper body to pivot slightly. 4. Lower the kettlebells back to shoulder height, keeping your movements controlled and stable. 5. Alternate arms after each complete set or repetition, ensuring your form remains consistent throughout.
Common mistakes to avoid
Avoid leaning too far forward or back. Maintain a tight core to prevent arching your back. Don’t allow the kettlebells to drop below shoulder height during the press. Ensure you are not overextending your arms as you press.
Benefits
Specific benefits of the exercise
This exercise enhances shoulder strength and stability through the anterior deltoids while also improving core stability due to the half kneeling position.
Expected results and timeframe
Expected results include increased shoulder strength, improved coordination, and enhanced core stability within 4-6 weeks of consistent training..
Who this exercise is best for
This exercise is best for novice lifters looking to improve shoulder and core strength, as well as those seeking to develop stability in their overhead pressing movements.
Scientific studies supporting its effectiveness
Studies have shown that overhead presses, especially those performed with a kettlebell, can significantly improve shoulder strength and overall upper body performance.
Variations
Beginner modifications
If the double kettlebell press is too challenging, you can start with a single kettlebell overhead press or a standing overhead press to build strength before incorporating the seesaw motion.
Advanced progressions
For those seeking a challenge, try increasing the weight of the kettlebells, adding a stability ball for balance work, or performing the seesaw press in a standing position.
Integrations
Complementary exercises
Complementary exercises include plank variations for core stability, lateral raises for shoulder development, and kettlebell swings for overall strength and conditioning.
Super set recommendations
Super set with kettlebell front squats to target the lower body in addition to the upper body work from the seesaw press.
Sample workout routines
Sample routine could include 3 sets of 10-12 reps of the seesaw press followed by 3 sets of 15 kettlebell swings and 3 sets of planks for core stability.
Exercise combinations
Combine this exercise with bent-over rows for a comprehensive upper body workout that targets both the shoulders and back.
Best time to do this exercise in your workout
Best performed early in the workout after a proper warm-up, ideally following lower body exercises to build strength before transitioning to upper body-focused movements.