Kettlebell Seated Press
Kettlebell Seated Press is a resistance exercise - vertical shoulder press exercise involving Anterior deltoid, Middle deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Anterior deltoid, Middle deltoid
- Secondary muscles
- Triceps brachii, Serratus anterior, Upper trapezius, Obliques
- Exercise type
- Resistance exercise - vertical shoulder press
Exercise technique
- Sit
Sit on the floor with your legs extended at a comfortable width.
- Torso
Sit tall over your pelvis.
- Front rack
Bring the bell under control in front of one shoulder.
- Prepare
Stabilize your torso without supporting yourself on the free hand.
- Press
Move the weight upward and outward along your natural arm path.
- Top alignment
Align wrist, elbow and shoulder beneath the load.
- Return
Lower to the rack without leaning sideways.
Key technique points
- Do not sit with a rounded lower back.
- Account for the lack of leg drive.
- Do not flare your ribs upward.
- Keep the bell from drifting away from your head.
- Do not drop the free shoulder toward the floor.
- Do not select the load based on your standing press.
Common mistakes
Rounded sitting posture
Torso support for overhead loading decreases.
Leaning backward
The vertical pressing angle changes.
Sideways collapse
The unilateral load disrupts pelvic balance.
Pushing with the free hand
The unsupported seated variation changes.
Distant load
The shoulder lever increases.
Hard rack landing
Descent control is lost.
Frequently asked questions
Kettlebell Seated Press: why is “Rounded sitting posture” a mistake?
Torso support for overhead loading decreases.
Kettlebell Seated Press: why is “Leaning backward” a mistake?
The vertical pressing angle changes.
Kettlebell Seated Press: why is “Sideways collapse” a mistake?
The unilateral load disrupts pelvic balance.
Kettlebell Seated Press: why is “Pushing with the free hand” a mistake?
The unsupported seated variation changes.
Kettlebell Seated Press: why is “Distant load” a mistake?
The shoulder lever increases.
Kettlebell Seated Press: why is “Hard rack landing” a mistake?
Descent control is lost.
What should I focus on when doing Kettlebell Seated Press?
Do not sit with a rounded lower back. Account for the lack of leg drive. Do not flare your ribs upward. Keep the bell from drifting away from your head. Do not drop the free shoulder toward the floor. Do not select the load based on your standing press.
Related exercises
- Arnold Press
- Barbell Push Press
- Alternating Battle Rope Waves
- Bear Crawl
- Dumbbell Thruster
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.