Double Kettlebell Half Kneeling Seesaw Overhead Press

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.