Difficulty level: Novice
Target Muscle: Shoulders
Equipment: Kettlebell
Instructions for proper form
1. Stand with feet shoulder-width apart, holding a kettlebell in each hand at shoulder height with a pronated grip. 2. Maintain a neutral spine and engage your core. 3. Press one kettlebell overhead while simultaneously lowering the other kettlebell back to the shoulder. 4. Alternate between arms in a seesaw motion, ensuring that you do not allow your torso to lean or sway excessively. 5. Lower the kettlebells back to shoulder height controlled after each press. 6. Keep your elbows close to your body and wrists straight throughout the movement.
Common mistakes to avoid
1. Letting your back arch excessively; maintain a neutral spine. 2. Pressing overhead without engaging the core, leading to instability. 3. Failing to alternate arms smoothly, which can cause unwanted body movement. 4. Holding the kettlebells too far away from the body.
Benefits
Specific benefits of the exercise
Enhances shoulder strength and stability; builds coordination between arms; works the upper body muscles effectively; encourages core engagement due to the alternating motion.
Expected results and timeframe
With consistent practice, participants can expect notable shoulder strength improvements and muscular endurance within 4-6 weeks..
Who this exercise is best for
Ideal for novice lifters looking to improve their shoulder strength and coordination; suitable for those who want to incorporate kettlebell training into their routine.
Scientific studies supporting its effectiveness
Research on kettlebell training indicates improved muscle strength and balance; a study published in the ‘Journal of Strength and Conditioning Research’ demonstrated kettlebells’ effectiveness in developing functional strength and stability.
Variations
Beginner modifications
1. Perform the exercise without weights to master the movement pattern. 2. Use lighter kettlebells to ensure proper form. 3. Limit the range of motion to shoulder level.
Advanced progressions
1. Increase kettlebell weight for more challenge. 2. Incorporate a single-arm seesaw press to increase core engagement. 3. Add a squat or lunge to the press for a full-body challenge.
Integrations
Complementary exercises
Shoulder press, upright rows, and planks to enhance shoulder stability and core strength.
Super set recommendations
Superset with push-ups or bent-over rows for a comprehensive upper body workout.
Sample workout routines
Beginner Routine: 3 sets of 10 seesaw presses, followed by 3 sets of 10 bodyweight push-ups; Advanced Routine: 4 sets of 12 seesaw presses, then 4 sets of 10 bent-over rows with kettlebells.
Exercise combinations
Combine with front raises and lateral raises for a complete shoulder workout.
Best time to do this exercise in your workout
Best performed in the strength training portion of your workout, after warming up and possibly after your main compound lifts.