Kettlebell Seesaw Press
Use an offset kettlebell centre of mass to build overhead strength that holds up: Kettlebell Seesaw Press belongs in your shoulder rotation.
How to do Kettlebell Seesaw Press
- Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height.
- Press one kettlebell overhead while keeping the other kettlebell at shoulder height.
- Lower the pressed kettlebell back to shoulder height while simultaneously pressing the other kettlebell overhead.
- Continue alternating the pressing motion, creating a seesaw-like movement.
- Repeat for the desired number of repetitions.
Kettlebell Seesaw Press Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Own the rack position before adding size.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Keep the set crisp and stop when speed drops.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. The next bell up is a big jump, so build reps first.
Common Kettlebell Seesaw Press Mistakes
Lifting the bell with the arms instead of the hips
Snap the hips and let the bell float; the arms only steer.
Driving the ribcage forward to fake overhead range
Squeeze the glutes and keep the ribs stacked over the hips.
Easier and Harder Than Kettlebell Seesaw Press
Swap Kettlebell Seesaw Press For
Kettlebell Seesaw Press — Frequently Asked Questions
How do you do the Kettlebell Seesaw Press?
Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height. Press one kettlebell overhead while keeping the other kettlebell at shoulder height. Lower the pressed kettlebell back to shoulder height while simultaneously pressing the other kettlebell overhead. Use a kettlebell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Kettlebell Seesaw Press work?
The Kettlebell Seesaw Press primarily targets the delts. It is classified as a shoulders exercise and is performed with a kettlebell.
How many sets and reps of the Kettlebell Seesaw Press should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Keep the set crisp and stop when speed drops. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Kettlebell Seesaw Press good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic shoulders patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Kettlebell Seesaw Press?
Try the Arnold Press, Lever Shoulder Press V. 2 or the Cable Front Shoulder Raise. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
