Seated Kettlebell Press
A single-arm kettlebell press sitting on the floor with the legs out in front. With no help from the legs or hips, it exposes any lean or mobility shortfall and builds strict pressing strength.
Primary muscles
- Front Delts
- Side Delts
Secondary muscles
- Triceps
- Obliques
- Abs (Rectus Abdominis)
- Lower Back (Erector Spinae)
- Serratus Anterior
- Sets
- 3
- Reps
- 6–10 per side
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Sit on the floor with legs straight and spread comfortably, torso tall, and a kettlebell racked at one shoulder.
Sit up tall through the crown of your head and brace your trunk.
Press the bell up until the arm is locked over the shoulder.
Lower it back to the rack under control.
Complete all reps, then switch arms.
Breathing: Exhale as you press, inhale as you lower.
Coaching tips
Sit tall, don't lean back
Bell over the shoulder
Brace the whole trunk
Common mistakes
Rounding the lower back
Leaning away from the bell
Pressing the bell forward instead of up
Safety notes
If tight hamstrings stop you sitting upright, bend the knees or sit on a folded mat.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.