Difficulty level: Novice
Target Muscle: Shoulders
Equipment: Kettlebell
Instructions for proper form
1. Sit on the floor with your legs extended in front of you, keeping your feet hip-width apart. 2. Hold a kettlebell in each hand at shoulder height with a pronated grip (palms facing forward). 3. Engage your core, keep your back straight, and press one kettlebell overhead while the other remains at your shoulder. 4. Lower the kettlebell back to shoulder height and immediately press the other kettlebell overhead, alternating between the two in a smooth, controlled manner. 5. Ensure your shoulders remain down and avoid arching your back. 6. Breath out as you press and inhale as you lower the kettlebell.
Common mistakes to avoid
1. Arching your back during the press. 2. Lifting weights that are too heavy to perform the exercise with proper form. 3. Lack of core engagement, leading to poor stability. 4. Failing to maintain a steady rhythm when alternating arms.
Benefits
Specific benefits of the exercise
Enhances shoulder stability and strength, improves overhead lifting mechanics, and promotes good posture.
Expected results and timeframe
With consistent practice, you can expect to see improved shoulder strength and stability within 4-6 weeks..
Who this exercise is best for
This exercise is great for novices looking to develop upper body strength, particularly in the shoulders and core, as well as those aiming to enhance their functional fitness.
Scientific studies supporting its effectiveness
Studies have shown that compound movements such as the seesaw press can lead to significant increases in strength and muscle activation in the targeted muscle groups.
Variations
Beginner modifications
If you are new to kettlebells, you can start with a single kettlebell, performing a similar press while seated, or use lighter weights to ensure proper form is maintained.
Advanced progressions
Progress to heavier kettlebells or perform the exercise on an unstable surface, such as a Bosu ball, to increase core engagement and stability challenges.
Integrations
Complementary exercises
Complement this exercise with kettlebell swings, shoulder presses, and planks to build overall shoulder and core strength.
Super set recommendations
Super set with kettlebell side raises or tricep extensions for a shoulder-focused workout.
Sample workout routines
A sample routine could include: Warm-up with dynamic stretches, 3×10 Double Kettlebell Seesaw Z Press, 3×10 Kettlebell Swings, and 3×10 Shoulder Side Raises, followed by a cool-down.
Exercise combinations
Pairing this exercise with push-ups and rows can create a balanced upper body workout focusing on different muscle groups.
Best time to do this exercise in your workout
This exercise is best performed in the strength portion of your workout, after warming up and before any high-intensity cardio, to maximize strength gains.