Seated Kettlebell Overhead Press

Body region

• Shoulders
• Arms

Equipment

• Kettlebell
• Flat Bench or Adjustable Bench

Technique

1. Sit upright on a bench, feet flat and wide, and bring a kettlebell to the rack position at your shoulder, handle in your palm and bell on the outside of the forearm.
2. Brace your abs and sit tall without leaning on anything.
3. Press the bell straight up until the arm is locked beside your head, rotating the palm to face forward.
4. Lower it back to the rack position under control.
5. Finish the set, then switch arms.

Cues

• Keep the wrist straight so the bell does not tip it back.
• Keep the ribs down; the seat removes leg drive, so the shoulder does the work.
• Finish with the biceps close to the ear.

Common mistakes

• Leaning sideways or back to get the bell up.
• Letting the elbow flare far out to the side at the start.
• Bending the wrist under the weight.

Variations

• Kettlebell Seesaw Press

Alternatives

• One-Arm Dumbbell Overhead Press
• Dumbbell Overhead Press
• Overhead Press