Shoulders / Intermediate / Compound (multi-joint)

Kettlebell Seated Press

A kettlebell exercise for the front delts, with the triceps assisting.

At a glance

Primary

Front delts

Secondary

Triceps

Equipment

Kettlebell

Movement pattern

Overhead push

Level

Intermediate

Type

Shoulders, Compound (multi-joint)

How to do it

1. Sit on the floor and spread your legs out comfortably.
2. Clean one kettlebell to your shoulder.
3. Press the kettlebell up and out until it is locked out overhead. Return to the starting position.

Common mistakes

• ✗ Wrist bent back under the bell.

  Why it hurts: The bell's weight hangs on the wrist and can sprain it.

  ✓ Instead: Keep the wrist straight with the bell resting on the forearm.

• ✗ Pressing out to the side.

  Why it hurts: The shoulder loads in a wide, unstable position.

  ✓ Instead: Start with the elbow in front of the body and press up in a slight arc.

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