Kettlebell Sit Up and Press
The Kettlebell Sit Up and Press is a dynamic compound exercise that combines a traditional sit-up with an overhead press to build core strength and shoulder stability. This movement targets the rectus abdominis while engaging the hip flexors and anterior deltoids in a coordinated, functional pattern.
Since this movement demands significant core recovery and hip flexor engagement, the AI analyzes your recent training volume and lower back recovery status to suggest the optimal weight and volume. By tracking your RPE and stability metrics over time, the app can detect if fatigue is compromising your overhead form, automatically adjusting the load to prevent shoulder strain. If you report lower back sensitivity, the system learns this association and will instantly recommend spine-friendly regressions.
Form Cues
- Keep your eyes locked on the kettlebell throughout the entire movement
- Drive your heels firmly into the floor to anchor your lower body
- Exhale forcefully as you sit up and press the weight overhead
- Extend your arms fully at the top until your biceps are near your ears
- Roll your spine down slowly, vertebrae by vertebrae, on the descent
- Don't let your heels lift off the ground during the sit-up
- Don't use momentum or jerk your upper body to initiate the movement
- Don't press the kettlebell forward away from your body
- Don't slam your back onto the floor during the return phase
- Don't hunch your shoulders near your ears at the top position
Common Mistakes
- Lifting feet off the floor
- Pressing the weight forward instead of vertical
- Using momentum instead of core tension
- Rushing the lowering phase
- Rounding the lower back at the top
Muscles Worked
This exercise primarily targets the upper rectus abdominis by requiring a full range of spinal flexion against resistance. The addition of the overhead press actively engages the anterior deltoids and triceps, while forcing the deep core stabilizers to maintain an upright, neutral posture at the peak of the movement.
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Secondary
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