Kettlebell Sit-Up & Press
A compound movement combining a sit-up and overhead press with a kettlebell. Targets the abs and shoulders to build core strength and coordination.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Obliques, 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
10/10Rectus Abdominis, Transverse Abdominis
Shoulders
9/10Anterior Delts
Obliques
8/10External Obliques, Internal Obliques
Hip Flexors
6/10Iliopsoas
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie on your back with knees bent and feet flat on the floor. Hold a kettlebell by the horns against your chest with both hands.
- Contract your core to curl your torso off the floor into a seated position.
- Simultaneously press the kettlebell directly overhead until arms are fully extended.
- Lower the kettlebell back to your chest with control.
- Roll your torso back down to the floor vertebra by vertebra.
Coaching Tips
Form Cues
- Keep feet planted
- Ribs down
- Punch the ceiling
- Control the descent
Breathing
Exhale forcefully as you sit up and press overhead; inhale as you lower the weight and return to the floor.
Tempo
3-1-1
Range of Motion
Torso moves from flat on the floor to vertical; arms move from chest level to full overhead extension.
Safety
Safety Notes
- Avoid if experiencing acute lower back pain
- Ensure shoulder mobility allows safe overhead pressing
Spotting
Not recommended; use a weight you can control independently.
Common Mistakes
- Using momentum to sit up
- Lifting heels off floor
- Arching lower back
- Rushing the negative
When to Avoid
- Acute lower back pain
- Spinal disk issues
- Severe shoulder impingement
Flexibility Needed
- Thoracic extension
- Hip flexion
- Shoulder overhead mobility
Build Up First
- Master basic sit-up
- Overhead press form
- Core engagement control
Also known as
Kettlebell Sit and Press, KB Sit-Up Overhead Press, Kettlebell Core Press
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