Kettlebell Seesaw Press
The Kettlebell Seesaw Press primarily targets your Shoulders, with support from Triceps. It requires kettlebell and is best suited to intermediate lifters.
Intermediate level · Equipment: Kettlebell · Compound · Push
Primary muscles: Shoulders Secondary muscles: Triceps
How to perform Kettlebell Seesaw Press
- Step 1. Clean two kettlebells two your shoulders.
- Step 2. Press one kettlebell.
- Step 3. Lower the kettlebell and immediately press the other kettlebell. Make sure to do the same amount of reps on both sides.
Frequently asked questions
What is the primary technical cue for the kettlebell seesaw press?
Maintain constant motion by starting the descent of one kettlebell exactly as the other begins its ascent. Keep your torso rigid and avoid excessive side-to-side leaning during the transition.
Which muscle groups are primarily targeted during this movement?
The exercise focuses on the anterior and medial deltoids while requiring significant core stability. The alternating rhythm increases time under tension for the shoulders compared to a standard press.
What are the most common mistakes to avoid during the press?
Avoid arching the lower back or using leg drive to move the weights. Ensure the elbows do not flare excessively outward, which can place unnecessary stress on the shoulder joints.
How should a beginner progress toward the seesaw press?
Master the standard double kettlebell overhead press first to establish baseline vertical pushing strength. Once stable, practice the alternating press with a pause at the top before moving to the continuous seesaw rhythm.
What is the recommended programming for shoulder hypertrophy?
Perform 3 to 4 sets of 8 to 12 repetitions per arm using a moderate weight. Focus on a controlled tempo to maximize the stability demands on the shoulder girdle and core.
Sample sets & reps for Kettlebell Seesaw Press
- Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
- Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
- Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Shoulders exercises
- Alternating Cable Shoulder Press — cable
- Alternating Deltoid Raise — dumbbell
- Anti-Gravity Press — barbell
- Arm Circles — stretch
- Arnold Dumbbell Press — dumbbell
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