Double Kettlebell Seesaw Floor Press

Instructions for proper form

1. Lie on your back on the floor with your knees bent and feet flat. 2. Hold a kettlebell in each hand with a pronated grip (palms facing your feet) and lift them to chest level, elbows bent at 45 degrees. 3. Press one kettlebell overhead while keeping the other kettlebell held stable over your chest. 4. Lower the kettlebell back to chest level, and simultaneously press the other kettlebell overhead. 5. Maintain a neutral spine throughout the movement and avoid arching your back. Keep your core engaged for stability.

Common mistakes to avoid

1. Arching your lower back while pressing the kettlebell. 2. Lifting both kettlebells simultaneously instead of alternating. 3. Failing to keep control of the kettlebells which can lead to dropping or losing balance. 4. Not engaging the core, leading to instability.

Benefits

Specific benefits of the exercise

Strengthens the chest, shoulders, and triceps while also improving core stability and coordination. The seesaw motion helps to develop balanced strength between both sides of the body.

Expected results and timeframe

With consistent practice (2-3 times a week), you can expect to see increased upper body strength and endurance in about 4-6 weeks. Improved core stability and coordination can be experienced in a similar timeframe..

Who this exercise is best for

This exercise is best for beginners looking to build upper body strength in a controlled manner, as well as those who want to improve their shoulder stability and overall fitness.

Scientific studies supporting its effectiveness

While specific studies on the seesaw floor press may be limited, research supports the effectiveness of kettlebell training for improving strength and muscle endurance across various populations.

Variations

Beginner modifications

1. Perform the exercise without weights or with lighter kettlebells to master the movement pattern. 2. Instead of alternating, use a double press with both kettlebells pressing at the same time for added stability.

Advanced progressions

1. Use heavier kettlebells for increased resistance. 2. Incorporate a twist at the top of the press for added core engagement. 3. Perform the exercise on an unstable surface like a bosu ball for an advanced challenge.

Integrations

Complementary exercises

Complement this exercise with push-ups, tricep dips, and dumbbell chest flies to further enhance upper body strength.

Super set recommendations

Superset the seesaw floor press with a row variation (like bent-over dumbbell rows) to target the opposing muscle groups effectively.

Sample workout routines

1. Warm-up: Dynamic stretches for upper body. 2. Main Set: 3 sets of 10-12 reps of double kettlebell seesaw floor press, supersetted with 3 sets of 10-12 reps of dumbbell rows. 3. Cool down: Stretching for chest and shoulders.

Exercise combinations

Combine the seesaw floor press with planks or leg raises to incorporate core stability work.

Best time to do this exercise in your workout

The seesaw floor press is most effective when performed during the strength portion of your workout, ideally after your warm-up and before any heavier compound lifts.