How to Do a Seated Press With Kettlebells

Kettlebells are balls of iron that resemble cannonballs with handles. They originated in Russia and range from 8 to 105 pounds each. Working out with kettlebells increases your strength, builds muscle and burns fat. Build shoulder strength by doing a seated press with kettlebells.

Difficulty: Moderate

Instructions

1. Sit on the ground with your legs spread comfortably and your back straight. If you cannot maintain a straight back with your legs straight out, sit cross-legged.

2. Place one kettlebell on the ground between your legs. Tighten your abdominal and gluteal muscles.

3. Grab the handle of the kettlebell with your right hand and lift it to shoulder height. The ball of the kettlebell rests against the top your forearm.

4. Extend your left arm straight out for balance and look straight ahead.

5. Press the kettlebell straight up until your right arm fully extends over your head.

6. Lower the kettlebell back down to shoulder level.

7. Repeat this press 5 times using your right arm. Switch arms and repeat this process with your left arm.

Tips & Warnings

• Alternate doing 5 presses with each arm for one minute. Work your way up to doing presses for several minutes at a time.
• Consult your doctor before beginning any exercise program.
• There should be no tension in the face or neck muscles while performing this exercise. Also, move slowly so that you are use your muscles rather than momentum to lift the kettlebell.

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