Kettlebell Sit Up and Press

Quote: "Because a lady wearing high heels leaves deeper footprints than an elephant."  - Pavel Tsatsouline

The Kettlebell Sit and Press is a fantastic exercise for strengthening the core, hip flexors, upper back and shoulders.  It is an exercise that involves having to move the upper body form a lying position to a sit up and an extension of the elbows.

Kettlebell Sit Up and Press

Before you perform this movement, I would recommend that you learn the correct technique by doing the movement without a kettlebell.  You may tend to find that when you do the sit up part of the movement, your feet come off the ground, that is a sign that your core is not strong enough and you need to work on your technique and core strength.  Once you become competent at the Kettlebell Sit Up and Press, you will have challenge yourself by finding ways to increase your intensity while still maintaining your form.

Benefits of doing the Kettlebell Sit Up and Press

There are many benefits to doing the Kettlebell Sit Up and Press.  These are health related benefits and performance related benefits.

Health Related Benefits:

  • Improves strength in the abdominals and shoulders.
  • Improves posture.
  • Develops conditioning in the core, abdominals and shoulders.

Performance Related Benefits:

  • Improved flexibility in the shoulder and thoracic areas.
  • Improves performance in other sports where core strength is required.
  • Forces you to engage your core.

How to do a Kettlebell Sit Up and Press

  • Grab a kettlebell by the bell on each side with both hands.
  • Lie on your back with your feet close to your buttocks.
  • Hold the kettlebell close to your chest.
  • Engage your core.
  • Breathe in through the nose.
  • Perform a sit up by pushing your abdominals into the floor through the lower back.
  • Breathe out through the mouth.
  • Extend your arms and use your shoulders to press the kettlebell in an upward direction.
  • Lower the kettlebell towards your chest.
  • Breathe in through the nose.
  • Lower your upper body back to ground and lie flat on your back.

Kettlebell Sit Up and Press Dos

  • Activate your core.
  • Keep the kettlebell close to your chest.
  • Keep your feet close to your buttocks.
  • Keep your back straight and flat throughout the movement.
  • Contract your abdominals at the top of the movement.

Kettlebell Sit Up and Press Don’ts

  • Letting your feet come off the ground.
  • Having someone your heels down leading to the use of your hip flexors.
  • Use of momentum.

 

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