Kettlebell Seesaw Press
Kettlebell Seesaw Press is an excellent exercise for developing upper body strength and endurance. It requires you to press two kettlebells alternately in a seesaw motion, starting with a clean from the shoulders. This exercise works the shoulders, triceps, and chest as you press the kettlebells up and down in a controlled manner. The emphasis is on performing an equal number of reps on both sides to ensure balanced development. Kettlebell Seesaw Press is a great addition to any upper body workout.
Type:
Strength
Muscles Used:
Shoulders
Benefits Of This Exercise
- Develops upper body strength and endurance
- Works the shoulders, triceps, and chest
- Promotes balanced development
- Increases stability and balance
- Improves coordination and proprioception
- Enhances core stability and strength
- Great addition to any upper body workout
Step by Step Instructions For Kettlebell Seesaw Press
- Begin by cleaning two kettlebells up to your shoulders.
- Press one of the kettlebells overhead, fully extending your arm.
- Lower the kettlebell back down to the starting position.
- Without resting, immediately press the other kettlebell overhead, fully extending your arm.
- Continue alternating between kettlebells, making sure to do the same number of repetitions on both sides.
Warm Up Tips
- Start with a light warm-up set using a lighter weight kettlebell to prepare your muscles for the exercise.
- Perform shoulder rolls and arm circles to loosen up your shoulder joints and increase mobility.
- Do some bodyweight squats or lunges to activate your lower body and engage your core.
- Perform some shoulder stretches to increase flexibility and prevent any potential injuries.
- Practice the motion of the exercise without the kettlebells to get familiar with the movement pattern.
- Gradually increase the weight of the kettlebells as you warm up to your working set.
- Focus on maintaining proper form and technique throughout the warm-up to prevent any strain or injury.
- Take breaks between sets to rest and recover, allowing your muscles to properly warm up.
- Listen to your body and adjust the intensity of the warm-up based on your fitness level and comfort.
- Stay hydrated and fuel your body with proper nutrition before and after the warm-up to optimize performance and recovery.
Kettlebell Seesaw Press Safety Tips
- Before starting the exercise, make sure you have a firm grip on the kettlebells to prevent them from slipping out of your hands.
- Keep your core engaged and maintain a neutral spine throughout the exercise to prevent any strain on your lower back.
- Start with a weight that you can comfortably handle and gradually increase the intensity as you become stronger and more comfortable with the exercise.
- When pressing the kettlebell, make sure to fully extend your arm without locking your elbow. This will help prevent any unnecessary strain on your joints.
- Lower the kettlebell in a controlled manner, focusing on maintaining proper form and avoiding any jerky movements.
- Ensure that you are breathing properly throughout the exercise. Exhale as you press the kettlebell up and inhale as you lower it down.
- Pay attention to your shoulder positioning and avoid shrugging your shoulders or allowing them to hunch forward. Keep them relaxed and pulled back.
- If you experience any pain or discomfort during the exercise, stop immediately and consult with a fitness professional or healthcare provider.
- Always warm up before attempting the Kettlebell Seesaw Press to prepare your muscles and joints for the exercise.
- Remember to stretch and cool down after completing the exercise to help prevent muscle soreness and promote recovery.
Incorporating Into Other Workouts
To incorporate the Kettlebell Seesaw Press into your workouts, follow these steps:
1. Start by cleaning two kettlebells to your shoulders. This involves gripping the handles of the kettlebells and lifting them up to shoulder height in a controlled manner.
2. Once the kettlebells are in position, press one kettlebell up towards the ceiling while keeping the other kettlebell stationary. This movement engages the shoulders, triceps, and chest.
3. Lower the kettlebell back down and immediately switch to the other side, pressing the second kettlebell up towards the ceiling. Remember to perform the same amount of reps on both sides to maintain balance and equal development.
4. Repeat this alternating press motion, going back and forth between the kettlebells in a seesaw-like motion. Focus on keeping the movement controlled and steady, avoiding any jerking or swinging motions.
5. Incorporate the Kettlebell Seesaw Press into your upper body workouts. It can be done as a standalone exercise or as part of a circuit or superset. For example, you can perform a set of Kettlebell Seesaw Presses followed by a set of push-ups or shoulder presses to target different muscle groups.
6. Start with a weight that challenges you but allows you to maintain proper form. As you become more comfortable and stronger, gradually increase the weight of the kettlebells.
Remember to always warm up before starting any workout and consult with a fitness professional if you are unsure