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Kettlebell Sit-Up Press
A kettlebell exercise combining a weighted sit-up with an overhead press, powerfully engaging the abs, hip flexors, and shoulders to build core stability and upper body strength.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Shoulders
Secondary Muscles
Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
9/10Rectus Abdominis, Transverse Abdominis
Shoulders
8/10Anterior Delts, Medial Delts
Hip Flexors
7/10Iliopsoas
Triceps
6/10Long Head
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds • Rest briefly between sides, longer between sets.
How to Perform
Lie flat on your back with knees bent and feet flat on the floor. Hold one kettlebell securely in one hand, positioning it in the rack position near your shoulder.
- Brace your core and initiate the sit-up, lifting your torso toward the ceiling until fully upright.
- At the top of the sit-up, press the kettlebell straight overhead, fully locking out your elbow.
- Slowly reverse the press, returning the kettlebell back to the shoulder rack position.
- Control your torso's descent, vertebrae by vertebrae, returning to the starting position.
- Complete all prescribed repetitions on one side before switching the kettlebell to the other hand.
Coaching Tips
Form Cues
- Sit tall, then press.
- Control the descent.
- Brace the core tight.
- Knees remain stable.
Breathing
Inhale deeply during the eccentric lowering phase and exhale forcefully as you perform the sit-up and press the kettlebell overhead.
Tempo
2-0-1
Range of Motion
Start with the back flat on the floor, and finish with the torso fully upright and the kettlebell locked out overhead.
Safety
Safety Notes
- Avoid this exercise if you have acute lower back or spinal disk pain.
- Ensure the shoulder remains packed down during the overhead press.
- Maintain control over the kettlebell at all times.
Spotting
Not recommended; the movement is highly controlled. Use a lighter weight if form degrades.
Common Mistakes
- Rushing the lowering phase of the sit-up.
- Lifting the feet off the floor.
- Hyperextending the lower back during the press.
- Shrugging the shoulders during the press.
When to Avoid
- Acute low back pain
- Herniated spinal discs
- Severe shoulder impingement
Flexibility Needed
- Good thoracic mobility for overhead position
- Adequate hip flexor length
Build Up First
- Competency with bodyweight sit-ups
- Basic kettlebell rack position stability
Also known as
Kettlebell Sit Up and Press, Kettlebell Sit and Press, KB Sit-Up Press
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