Seated Kettlebell Overhead Press
Differentiation: Mechanics
This variation of a Seated Shoulder Press is unique. Here is how: being seated limits the amount of momentum you can use to lift the weight. Limiting use of momentum maximizes the output from your shoulder muscles. You also use one arm for a full set, | then switch the kettlebell to your other arm. Working individual sides allows you to work each shoulder individually.
Starting Position
To get into starting position, do this...
1) Obtain one kettlebell.
2) Locate an area of the gym with ample floor space to perform the exercise.
3) Sit on the floor with the kettlebell in front of you
4) ...and your legs straight and spread wide apart.
5) Lift the kettlebell up so it rests against the back of your shoulder...
6) ...and your palm facing forward.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you lift the kettlebell straight up and over your right shoulder,
3) ...until your arm is fully extended and pointed overhead.
4) Balance your torso by extending your left arm and hand.
5) Hold this position for a count of one second.
6) This is the ending position.
7) Then, inhale as you lower the kettlebell to shoulder level.
8) Repeat reps for a full set using that arm.
9) When all reps are finished, switch the kettlebell to your left hand. Then, perform the same number of reps using your other arm.
Proper Form
Pay special attention to following proper form by...
Keep your core very tight and structured, which will help prevent against injuries.
Keep your back straight and your head forward.
Your palm should face forward as you lift the kettlebell.
Gear Advice
To perform this exercise, you will need access to Kettlebells. If you want to perform this exercise at home, we have listed a link below to the Kettle Bell made by Cap Barbell - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Cap Kettle Bell 35lb | $46.10 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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Appearing in the Video
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Tip
Do not lock out every single rep, otherwise you will become tired too easily.