Kettlebell Seated Press

Kettlebell Seated Press is a intermediate-level compound in the strength category that primarily works the shoulders. It also recruits the triceps. It is performed with kettlebell.

How to do it

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

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.