Kettlebell Sit and Press for Core and Shoulder Strength

Last Updated on 29 July 2025 by Greg Brookes

The kettlebell sit and press is a powerful core and shoulder integration exercise. It combines a controlled sit-up with an overhead press to improve stability, thoracic mobility, and muscular coordination.

It’s also a great test of full-body control and breathing technique.

What Is the Kettlebell Sit and Press?

This movement blends a sit-up with an overhead press, performed simultaneously.

You sit up from a lying position while pressing the kettlebell overhead, then lower yourself and the kettlebell back down under control.

It’s more than just a sit-up, it’s a coordinated, full-body strength builder.

Why the Sit and Press Matters

Develops shoulder stability and pressing control
Engages the core through both concentric and eccentric phases
Encourages controlled breathing and thoracic extension
Teaches coordination under load

It’s ideal as a finisher or mobility-strength drill.

Muscles Worked in the Sit and Press

Abdominals and obliques
Hip flexors (to a degree)
Deltoids and rotator cuff
Thoracic extensors

How to Do the Kettlebell Sit and Press (Step-by-Step)

Lie flat on your back with legs extended and toes pulled back.
Hold a kettlebell with both hands at your chest.
Engage your core and sit up while pressing the kettlebell overhead.
Aim to lift the chest and reach the kettlebell slightly behind the head.
Breathe out during the press.
Slowly lower the kettlebell back to your chest while descending under control.
Keep heels in contact with the floor at all times.

Tip: Don’t anchor your feet. If your heels lift, work on core strength and hip mobility first.

Watch the kettlebell sit and press. Focus on the fluid motion and full overhead lockout.

Common Mistakes to Avoid

Rushing the lowering phase
Letting the kettlebell drift too far forward
Arching the lower back excessively
Using momentum instead of control

Warm-Up Drills to Prep for the Sit and Press

Cat-cow stretches (10 reps)
Thoracic spine openers (5 each side)
Kettlebell bottoms up hold (20 seconds)

Progressions and Regressions

Regression: Perform a sit-up only, followed by a separate press at the top.

Progression: Perform with one arm only or add a pause at the top.

Programming Tips and Repetition Goals

Use 5–8 controlled reps. Emphasise the tempo, especially the lowering phase.
Use this exercise as a shoulder finisher or mobility-integrated core drill.

Sit and Press vs Sit-Up or Press Alone

Sit-ups and presses are great, but the sit and press links both ends of the chain.
You train coordinated movement from the floor to full extension, with added demand on control and posture.