Kettlebell Seesaw Press
- Primary muscleDelts
- EquipmentKettlebell
- DifficultyIntermediate
- TypeCompound · Push
One bell rises as the other descends, so the seesaw press never gives either shoulder a rest and your trunk manages two loads moving in opposite directions at once. The continuous rhythm is the training effect: where the alternating double press parks the resting bell in the rack, here nothing ever stops, so moderate weights and smooth breathing win.
How to do the Kettlebell Seesaw Press
- Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height.
- Press one kettlebell overhead while keeping the other kettlebell at shoulder height.
- Lower the pressed kettlebell back to shoulder height while simultaneously pressing the other kettlebell overhead.
- Continue alternating the pressing motion, creating a seesaw-like movement.
- Repeat for the desired number of repetitions.
Tip: Squeeze the bar hard and keep the wrists straight over the elbows through the whole rep.
Muscles worked
Primary
Delts · Shoulders
The front delts assist every press and take over on Bradford and behind the neck variations.
Common mistakes
- Elbows flaring wide — on horizontal presses keep the elbows at roughly 45 degrees from the torso; pressing overhead, keep them under the weight instead.
- Losing the shoulder blade position — on bench-style presses set the shoulder blades back and down and keep them there; overhead, let the shoulder blades rotate up naturally with the arms.
- Bouncing or rushing the bottom — control the bar down and pause for a beat before driving up, especially on decline and close grip variations.
- Not committing to a variation — Bradford presses, skull presses and the like are hybrids; pick a fixed range and stick with it for the whole set.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Presses are the main movement in a push session and should go first or second. Superset them with a row or pulldown for a push and pull pair using the same bench or station.
Variations and alternatives
Similar exercises
Without kettlebell
Frequently asked questions
What muscles does the Kettlebell Seesaw Press work?
The Kettlebell Seesaw Press primarily works the delts. It also involves the triceps and abs, which assist the movement and stabilise the joints.
Is the Kettlebell Seesaw Press good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Kettlebell Seesaw Press with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Kettlebell Seesaw Press?
If you cannot do the Kettlebell Seesaw Press, try the Dumbbell Push Press, the Standing Alternating Neutral Grip Dumbbell Shoulder Press or the Standing Single Arm Neutral Grip Dumbbell Shoulder Press. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Kettlebell Seesaw Press, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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