Build Upper Body and Core Strength With This Unusual Kettlebell Exercise
See-Saw Press/Side Bend
This is one of the more unusual exercises that I teach but I love it nonetheless. It’s a great upper body control exercise and yes I teach it to my over 50’s clients. The kettlebell seesaw press with side bend combines an alternating overhead press with a controlled lateral bend. While one kettlebell presses overhead, the body bends slightly toward the opposite side. This creates a powerful combination of shoulder strength, oblique activation, and spinal control. It’s an excellent movement for improving core stability and overhead strength at the same time.How To Do The Exercise
1. Start in the rack position
- Clean two kettlebells into the rack position.
- Elbows close to the body.
- Bells resting on forearms and upper arms.
2. Set your posture
- Feet shoulder width apart.
- Brace your core and glutes.
- Stand tall with ribs down.
3. Press one kettlebell overhead
- Press one kettlebell straight up to lockout.
- Keep the other kettlebell firmly in the rack position.
4. Add the side bend
- Once the kettlebell is overhead, gently bend your torso away from the overhead arm.
- Example: right arm overhead, bend slightly to the left.
5. Return to centre
- Engage the obliques to bring your torso back upright.
6. Switch sides
- Lower the kettlebell to rack.
- Press the opposite kettlebell overhead.
- Bend away from the pressing arm.
7. Continue alternating
Move in a smooth press, bend, return, switch rhythm.Coaching Cues
- “Press tall, then bend away from the bell.”
- “Keep the rack arm tight.”
- “Move slowly — control the side bend.”
- “Stay long through the spine.”
Muscles Worked
Primary muscles
- Shoulders (deltoids)
- Obliques
- Core stabilisers
Secondary muscles
- Lats
- Triceps
- Quadratus lumborum
- Glutes (stabilisation)
Benefits
1. Builds Stronger Obliques
The side bend creates serious lateral core activation, strengthening the muscles that stabilise the spine.2. Improves Shoulder Stability
The overhead kettlebell forces the shoulder to stabilise while the body moves underneath it.3. Enhances Core Control
Your core must resist rotation and maintain alignment while the kettlebell moves.4. Great for Rotational Sports
Helps build strength for movements involving twisting and side loading, useful for sports and daily movement.5. Improves Overhead Mobility
The lateral movement opens the shoulders, ribs, and thoracic spine.Programming
Strength and control
- 3–4 sets
- 5–6 reps each side
Core stability
- 3 sets
- 6–8 reps each side
Tempo option
- Press normally
- 3 seconds into the side bend
Common Mistakes
- Leaning forward instead of sideways
- Losing rack position on the lower kettlebell
- Overbending the spine
- Pressing too quickly
- Letting the overhead arm drift forward
