The Kettlebell Sit and Press will help to develop your core muscles as well as your shoulders and thoracic mobility.
Hold the Kettlebell with both hands on the chest to begin with. Ensure that the legs are straight and toes pulled back.
Next using your core muscles sit up and at the same time push the Kettlebell overhead. Try to push the kettlebell up and back and really lift the chest and sternum. Breathe out as you press up.
The downward phase of the movement is performed at a much slower pace. Slowly bring the kettlebell back down to the chest as you lower the body towards the floor. Ensure that you keep your heels on the floor throughout the whole movement. If you cannot keep your heels down I WOULD NOT recommend having them held or putting the feet underneath something. This will only help to activate your hip flexors!
As you return to the full lying down position work hard to resist the movement. A good 5-10 seconds lower will really get the job done.
If you just fall to the floor following the press you will have missed out on the majority of the benefits of the exercise.
You will find the exercise quite shoulder intensive. So I like to use the exercise as a finishing movement after other shoulder exercises.