Kettlebell Seesaw Press

Muscles worked

Setup

1. Clean two kettlebells to the rack position with your feet shoulder-width apart.
2. Hold the kettlebells at chest height with your wrists straight, elbows tucked close to your ribs, and handles resting in the heels of your palms.
3. Press one kettlebell fully overhead to the lockout position while keeping the other kettlebell in the rack position.
4. Brace your core and squeeze your glutes to create a rigid pillar for the movement.

How to do it

1. Simultaneously lower the overhead kettlebell toward your shoulder while pressing the racked kettlebell toward the ceiling.
2. Coordinate the movement so the kettlebells pass each other at approximately eye level, maintaining a fluid, rhythmic motion.
3. Exhale sharply as you press the weight up and inhale as the weights transition mid-air.
4. Maintain a steady tempo, ensuring each arm reaches a full lockout at the top before the next transition.

Form checklist

• Keep your torso upright and avoid leaning side-to-side as the weights shift.
• Ensure the descending elbow stays tucked and doesn't flare out to the side.
• Maintain a vertical forearm on the pressing side to maximize force production.
• Keep your ribs tucked down toward your pelvis to prevent arching your lower back.

Pro tips

• Actively 'pull' the descending kettlebell down using your lats to create more stability and power for the opposite pressing arm.
• Focus on the 'seesaw' rhythm; the movement should be continuous without pauses at the top or bottom of the reps.

Make it harder

• Perform the exercise from a tall kneeling position to remove any leg drive and significantly increase the demand on your core and obliques.
• Slow down the tempo to a 3-second eccentric (lowering) phase to increase time under tension.

Frequently asked

What muscles does the kettlebell seesaw press work?

The kettlebell seesaw press primarily targets the deltoids, and also works the abs, biceps, forearms, grip muscles, obliques, serratus anterior, and triceps as secondary muscles.

What equipment do you need for the kettlebell seesaw press?

The kettlebell seesaw press uses kettlebell.

Is the kettlebell seesaw press good for beginners?

The kettlebell seesaw press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• Barbell Seated Overhead PressIntermediate · deltoids