Videos
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
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.
What does the back support add to the kettlebell seated military press?
Using back support reduces spinal load and helps maintain better posture, allowing you to focus more on shoulder activation and safe pressing form.
Is the kettlebell seated press with a backrest better for beginners?
Yes, the supported version is ideal for beginners because it offers more stability and reduces the risk of improper technique or back compensation.
Can I lift heavier when using back support in the seated press?
Yes, the additional stability from the backrest allows for better force transfer, enabling some users to handle slightly heavier loads safely.
Should I still engage my core during a seated press with back support?
Yes, even with back support, maintaining light core engagement helps protect the spine and improves overall control of the movement.
Is the kettlebell seated press with back support suitable for people with back pain?
Yes, this variation reduces spinal stress and is generally safer for individuals with lower back issues compared to unsupported overhead pressing.