Kettlebell Seesaw Press – Video Exercise Guide & Tips

Kettlebell Seesaw Press - Video Exercise Guide & Tips

Are you looking to amp up your upper body strength and core stability? Then the Kettlebell Seesaw Press is the exercise for you.

Watch This Exercise Video

This dynamic movement targets your shoulders, chest, and triceps while challenging your balance and coordination.

In this video exercise guide, we'll walk you through the proper technique, common mistakes to avoid, and modifications for different fitness levels.

So grab a kettlebell and get ready to take your strength training to the next level.

Key Takeaways

  • Kettlebell Seesaw Press targets and strengthens shoulder muscles, increasing shoulder stability and engaging muscles surrounding the shoulder joint.
  • This exercise builds overall shoulder strength, improves shoulder stability, and increases upper body strength.
  • Kettlebell Seesaw Press engages multiple muscle groups simultaneously, enhancing core strength and boosting overall muscle definition.
  • Variations and progressions, such as single-arm kettlebell seesaw press and kettlebell seesaw press with rotation, can be used to increase the challenge and continue making progress.

Benefits of the Kettlebell Seesaw Press

One benefit of the Kettlebell Seesaw Press is its ability to target and strengthen your shoulder muscles. This exercise is specifically designed to increase shoulder stability by engaging the muscles surrounding the shoulder joint. By holding a kettlebell in each hand and pressing them alternately overhead, you're challenging your shoulder muscles to work together to maintain stability and control throughout the movement. This not only helps to build strength in your shoulders, but also improves your overall shoulder stability.

In addition to targeting your shoulder muscles, the Kettlebell Seesaw Press also provides an effective way to improve your core strength. As you press the kettlebells overhead, you engage your core muscles to maintain a stable and upright position. This requires coordination and strength from your abs, obliques, and lower back. By incorporating the Kettlebell Seesaw Press into your workout routine, you can effectively strengthen your core muscles and improve your overall stability and balance.

Proper Technique for the Seesaw Press

To perform the Seesaw Press with proper technique, start by gripping a kettlebell in each hand. Here are some key points to keep in mind to ensure you execute the exercise correctly:

  • Stand with your feet shoulder-width apart and your knees slightly bent for stability.
  • Begin the movement by raising one kettlebell to shoulder level, while keeping the other kettlebell close to your chest.
  • Press the first kettlebell overhead, fully extending your arm and keeping your core engaged.
  • As you lower the first kettlebell back down, simultaneously press the other kettlebell overhead using the same technique.
  • Repeat the exercise, alternating between the two kettlebells for the desired number of reps.

By following these steps, you'll maximize the effectiveness of the Seesaw Press and minimize the risk of injury. Remember, proper form is crucial for optimal results.

Now that you understand the proper technique for the Seesaw Press, let's move on to the next section where we'll discuss some common mistakes to avoid.

Common Mistakes to Avoid

Don't make these common mistakes when performing the Kettlebell Seesaw Press. To ensure that you get the most out of this exercise and minimize the risk of injury, it's important to maintain proper form throughout.

One common mistake is using too heavy of a kettlebell. While it may be tempting to challenge yourself with a heavier weight, using a weight that's too heavy can compromise your form and increase the risk of injury. Make sure to select a weight that allows you to maintain control and proper technique throughout the exercise.

Another mistake to avoid is allowing your back to arch or round during the movement. It's crucial to keep your core engaged and maintain a neutral spine position throughout the exercise. This will help to protect your lower back and ensure that you're targeting the correct muscles.

Lastly, be mindful of your shoulder position. It's common for people to let their shoulders shrug up towards their ears during the press. This can put unnecessary strain on your neck and shoulders. Instead, focus on keeping your shoulders down and away from your ears throughout the movement.

Modifications for Different Fitness Levels

To accommodate different fitness levels, there are modifications that can be made to the Kettlebell Seesaw Press exercise. Whether you're a beginner or an advanced athlete, these progression options can help you tailor the exercise to your specific needs while ensuring safety considerations.

Here are five modifications to consider:

  • Start with a lighter kettlebell: If you're new to the exercise or have limited upper body strength, using a lighter kettlebell can help you focus on form and technique before progressing to heavier weights.
  • Perform the exercise seated: If you have difficulty maintaining balance or have lower back issues, performing the Kettlebell Seesaw Press while seated can provide greater stability and reduce strain on your back.
  • Use a single kettlebell: Instead of using two kettlebells simultaneously, you can start with a single kettlebell and alternate sides, gradually increasing the weight as you progress.
  • Decrease the range of motion: If you find it challenging to fully extend your arms overhead, you can modify the exercise by reducing the range of motion. This modification can help you build strength and stability before increasing the range.
  • Perform the exercise with a resistance band: Using a resistance band can provide additional support and assistance, making the exercise more achievable for individuals with limited strength or mobility.

Tips for Maximizing Your Seesaw Press Results

To maximize your Seesaw Press results, focus on proper technique and gradually increase the weight of the kettlebell as you progress.

The Seesaw Press is a versatile exercise that targets your shoulders, chest, and triceps while also engaging your core and lower body for stability.

To add variety to your Seesaw Press routine, you can try different variations such as the single-arm Seesaw Press or alternating Seesaw Press. These variations can help target different muscles and challenge your body in new ways.

Incorporating the Seesaw Press into a full body workout routine can further enhance your results. Start by warming up your muscles with dynamic stretches and mobility exercises. Then, perform compound exercises like squats, deadlifts, and rows to engage multiple muscle groups. Integrate the Seesaw Press into your routine as a compound movement alongside these exercises. This will help increase overall strength and coordination while also burning more calories.

Remember to maintain proper form throughout the exercise. Keep your core engaged, back straight, and shoulders down. Focus on pressing the kettlebell directly overhead, avoiding any twisting or leaning movements.

Gradually increase the weight of the kettlebell as you become more comfortable with the exercise to continue challenging your muscles and promoting strength gains.

With consistent practice and proper technique, you'll maximize your Seesaw Press results and see improvements in your strength and muscle definition.

Frequently Asked Questions

How Many Sets and Reps Should I Do for the Kettlebell Seesaw Press?

You should consider your fitness level and goals when determining the number of sets and reps for the kettlebell seesaw press.

It's generally recommended to start with 3-4 sets of 8-12 reps per arm.

If you want a more challenging workout, you can increase the weight of the kettlebell or modify the exercise by incorporating other variations like a kneeling or single-leg seesaw press.

Always consult with a fitness professional to ensure proper form and safety.

Can the Kettlebell Seesaw Press Help Improve My Shoulder Stability?

Improving shoulder stability is one of the benefits of the kettlebell seesaw press. This exercise targets the shoulder muscles and helps to strengthen and stabilize them. By pressing the kettlebell alternately with each hand, you engage the muscles in a balanced manner.

This promotes stability and reduces the risk of injury. The seesaw press is an effective exercise that can help you improve your shoulder stability and overall upper body strength.

Is the Kettlebell Seesaw Press Suitable for Beginners?

The kettlebell seesaw press can be modified for beginners to ensure a safe and effective workout. By starting with lighter weights and focusing on proper form, beginners can gradually build their shoulder stability and strength.

This exercise is beneficial for overall upper body strength as it targets the shoulders, chest, and triceps. It also engages the core muscles for added stability.

Incorporating the kettlebell seesaw press into your routine can help beginners develop a solid foundation for more advanced kettlebell exercises.

Can I Do the Kettlebell Seesaw Press With Dumbbells Instead?

Yes, you can do the kettlebell seesaw press with dumbbells instead. This exercise targets your shoulders, triceps, and core.

To perform it correctly, stand with your feet shoulder-width apart, hold a dumbbell in each hand, and raise them to shoulder height. Press one dumbbell overhead while keeping the other at shoulder height.

Alternate sides, maintaining proper form and control throughout the movement. Remember to engage your core and exhale as you press the weight overhead.

Can I Incorporate the Kettlebell Seesaw Press Into My Full-Body Workout Routine?

Yes, you can definitely incorporate the kettlebell seesaw press into your full-body workout routine.

This exercise targets multiple muscle groups, including the shoulders, chest, and core.

By adding kettlebell seesaw press variations to your routine, such as alternating arms or using different weights, you can increase the challenge and keep your muscles guessing.

The benefits of incorporating the kettlebell seesaw press into your full-body workout include improved upper body strength, stability, and coordination.


In conclusion, the kettlebell seesaw press is a highly effective exercise that offers numerous benefits, such as improved shoulder stability and core strength.

By following the proper technique and avoiding common mistakes, you can maximize your results and prevent injuries.

Additionally, modifications are available for individuals of different fitness levels, making this exercise accessible to everyone.

Incorporate the kettlebell seesaw press into your workout routine to enhance your overall strength and fitness.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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