Seated Press (Kettlebell)

An overhead pressing movement performed while seated on the ground, removing leg drive and isolating shoulder pressing strength.

Instructions

1. Sit on the floor with your legs extended in front of you or in a comfortable seated position.
2. Clean a kettlebell to shoulder height by explosively pulling it up and catching it at shoulder level.
3. Position the kettlebell with the bell resting against your shoulder and your elbow tucked underneath.
4. Press the kettlebell directly overhead by extending your arm fully.
5. Lock out the kettlebell at the top with your arm extended and your shoulder shrugged slightly.
6. Lower the kettlebell back to shoulder height under control.
7. Complete the desired number of repetitions before switching to the opposite arm.

Tips

• Without leg drive support, focus entirely on shoulder and tricep strength during the press.
• Keep your torso upright; avoid leaning backward to create momentum.
• Maintain a rigid core to prevent excessive spinal extension when pressing overhead.
• Lower the kettlebell with control; do not drop it from the top position.
• The seated position removes the ability to use leg drive, making this variation excellent for pure pressing strength.
• Ensure your shoulders are packed and retracted before beginning to press.
• This variation is useful for identifying and addressing shoulder strength imbalances between arms.