Difficulty level: Intermediate
Target Muscle: Shoulders
Equipment: Kettlebell
Instructions for proper form
1. Stand with feet shoulder-width apart, holding a kettlebell in each hand with a pronated grip. 2. Begin with the kettlebells at shoulder height, elbows bent and tucked in. 3. Press one kettlebell overhead as you squat down, keeping your core tight and back straight. 4. As you rise back up, lower the pressed kettlebell while simultaneously pressing the other kettlebell overhead. 5. Ensure your knees track over your toes, and maintain a straight line from your wrists to your elbows as you press.
Common mistakes to avoid
1. Avoid leaning forward or backward during the squat. 2. Don’t let your knees cave in; keep them aligned with your toes. 3. Do not arch your back; keep your core engaged for stability. 4. Ensure both kettlebells are moving in a controlled manner; avoid jerking movements.
Benefits
Specific benefits of the exercise
Develops shoulder strength and stability, improves core engagement, enhances overall balance and coordination.
Expected results and timeframe
With consistent training 2-3 times a week, you can expect to see increased shoulder definition and strength within 4-6 weeks..
Who this exercise is best for
This exercise is best suited for intermediate lifters looking to improve shoulder stability and overall upper body strength.
Scientific studies supporting its effectiveness
Studies show that compound movements like kettlebell presses promote greater muscle recruitment and hypertrophy compared to isolation exercises. Research indicates significant increases in strength and muscular endurance with regular use of functional training methods, including kettlebell sequences.
Variations
Beginner modifications
Perform the exercise with lighter kettlebells or use a single kettlebell to focus on form before progressing to double kettlebells. Modify the squat to a half squat if flexibility is an issue.
Advanced progressions
Add a pause at the bottom of the squat for increased time under tension, or increase the weight of the kettlebells as strength improves. Incorporate an explosive upward movement when pressing the kettlebells for added intensity.
Integrations
Complementary exercises
Incorporate exercises like push-ups, bent-over rows, or frontal raises to target surrounding muscle groups that assist in shoulder stability.
Super set recommendations
Super set with overhead tricep extensions or dumbbell lateral raises to maximize shoulder fatigue and enhance muscle growth.
Sample workout routines
Combine the Double Kettlebell Seesaw Sots Press with exercises like kettlebell swings, goblet squats, and Turkish get-ups in a full-body circuit routine.
Exercise combinations
Pair with other functional movements such as kettlebell snatches or cleans to work on explosiveness and grip strength.
Best time to do this exercise in your workout
This exercise is best performed in the middle of your workout after your warm-up but before any isolated movements to maximize energy and focus.