Kettlebell See-Saw Press

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 8 to 12 reps with 60 to 120 seconds of rest.

Execution and technique cues

• Clean two kettlebells to the rack position and squeeze your glutes and core tight.
• Keep your elbows tucked close to your ribs and maintain a neutral spine looking straight ahead.
• Press one kettlebell overhead while simultaneously lowering the other under control.
• Lock out the top arm completely while the opposite kettlebell rests securely in the rack position.

Common mistakes

• Performing the movement in a strict one-after-the-other fashion instead of a continuous counter-balance motion.
• Arching the lower back excessively to complete the overhead press.
• Letting the elbows flare out wide, which increases the stress on the shoulder joints.

Frequently asked questions

What is the main benefit of the see-saw press compared to a standard double military press?

The continuous motion forces the core muscles to work harder to stabilize the torso against rotational forces.

Should I use my standard overhead pressing weight for this exercise?

No, it is recommended to start lighter because the coordination and continuous time under tension are significantly higher.

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