Kettlebell Seesaw Press

Kettlebell Seesaw Press

The Kettlebell Seesaw Press is a challenging upper body exercise engaging the lats, shoulders, and core.

Exercise Instructions

The Kettlebell Seesaw Press requires both core stability, back strength, and shoulder strength. The exercise should be performed as a grind, meaning that each rep should be at least 1 to 3 seconds in each direction. Rather than solely relying on the deltoids to perform the lift, the lats should be engaged while the shoulders are tucked throughout the drill.


Exercise Specs

Ability Focus Strength
Implement Kettlebells
Body Focus Upper Body

Exercise Video Demonstration

[arve url=”https://www.youtube.com/watch?v=0oJSOjmZN5I”]


Exercise Steps

  • STEP 1: Start with your feet shoulder width apart with the kettlebell directly in front of you. Clean the kettlebell into the Rack Position.
  • STEP 2: Keeping your chest proud, shoulders back, and your abdominals and glutes flexed, load the kettlebell onto your lat “shelf” by bringing the kettlebell outside of your body (imagine spreading your wings). Once the ketltebell is outside of your shoulder, begin press off of your lats (rather than your shoulder/delts). This will require that you keep your shoulder tucked and back throughout the duration.
  • STEP 3: While maintaining good alignment through your back and keeping your shoulder stacked, lock the kettlebell out overhead. At this point your upper arm should be covering your ear. The shoulder should completely stacked at this point, lining up with your hip, knee, and ankle.
  • STEP 4: Reverse the motion by following the same path you raised the weight with. Seek to contract and engage the lat as much as possible during this process. Bring the kettlebell all the way back into the Rack Position before starting your next rep.

Exercise Cues

  • Neutral spine
  • Feet rooted
  • Knees locked
  • Press from the lats
  • Tight core
  • Shoulder tucked

Exercise Tips and Safety

If you’ve been pressing incorrectly for a while, you will probably find that you can’t lift as much weight using this pressing variation. That’s okay! Eventually you’ll be able to far surpass anything you’ve been able to press in the past. Building your lats will help you accomplish that.

The most common mistake in this exercise is extending the shoulders outside of the shoulder socket at the top of the rep. You may need to develop additional flexibility in order to avoid risking shoulder injury due to over extension. If you find yourself “reaching,” meaning that you are shrugging your shoulders to accommodate the movement, you may need to work on flexibility and mobility in your upper body.


Mark de Grasse

Mark de Grasse is the owner and editor of WOMO Magazine. He's also the former Chief Fitness Officer of Onnit Labs, former owner and founder of My Mad Methods Magazine, and a fitness business consultant for hundreds of online brands. MarkdeGrasse.com

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