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Instructions
- Sit on a vertical bench with your back firmly against the backrest.
- Hold a kettlebell in each hand at shoulder height, palms facing forward.
- Keep your feet flat on the ground and your core slightly engaged.
- Press both kettlebells upward until your arms are fully extended.
- Lower the kettlebells slowly and return to the starting position.
- Repeat for the desired number of repetitions.
Technical Tips
- Keep your back fully supported by the bench to avoid lumbar stress.
- Avoid locking your elbows at the top to maintain muscle tension.
- Maintain a neutral wrist position throughout the movement.
Breathing Tips
- Inhale as you lower the kettlebells back down.
- Exhale as you press the kettlebells overhead.
Medical restrictions
- Shoulder instability or rotator cuff injuries
- Lower back issues if performed without proper bench support
- Tennis elbow or elbow joint pain
Description
The Kettlebell Seated Military Press with back support is a foundational strength training exercise designed to isolate and build the shoulder muscles while minimizing lower back strain. Seated upright on a bench with a vertical backrest, the lifter presses kettlebells overhead in a controlled, vertical path. The supported position promotes proper posture and helps maintain spinal alignment, making it an ideal variation for beginners or individuals with lower back concerns. By eliminating the need for core stabilization, this version allows for greater focus on deltoid activation and balanced pressing mechanics. It’s a safe, effective option for those looking to improve overhead strength, shoulder definition, and lifting control using kettlebells.