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Kettlebell Sit-Up and Press

IntermediateStrengthTier T3

Lie on your back with your knees bent and a kettlebell on your chest. Do a full sit-up, then press the kettlebell smoothly overhead once you are sitting upright. Lower it to your chest and roll back down.

Targets: Spine Chain (Full Spine)
Muscles: Rectus Abdominis

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

kettlebells

Home Options

  • kettlebell

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie on your back with the knees bent and the kettlebell resting on your chest.
  • Hold the bell with both hands.
  1. She lies supine on the floor: knees bent, feet flat planted, the kettlebell resting on her chest gripped in both hands, head down, eyes up.

    Step 1 of 5

    Lie on your back with the knees bent, feet flat, and the kettlebell resting on your chest.

  2. She is mid-sit-up: trunk curling up off the floor toward upright, the kettlebell still held on her chest, feet flat, elbows tucked at her ribs.

    Step 2 of 5

    Perform a full sit-up, keeping the kettlebell held on your chest.

  3. She sits fully upright and presses: trunk vertical over her hips, legs still bent on the floor, the kettlebell driven smoothly to arm's length overhead, eyes forward.

    Step 3 of 5

    Once sitting upright, press the kettlebell smoothly overhead.

  4. She is rolling back down: the bell returned to her chest, her trunk lowering segment by segment toward the floor, feet still flat, the return under control.

    Step 4 of 5

    Lower the kettlebell back to the chest and roll down into the starting position.

  5. She lies supine on the floor: knees bent, feet flat planted, the kettlebell resting on her chest gripped in both hands, head down, eyes up.

    Step 5 of 5

    Lie on your back with the knees bent, feet flat, and the kettlebell resting on your chest.

Safety Information

Perform the full sit-up first, THEN press the kettlebell smoothly overhead once sitting upright - the press waits for the upright. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Lower the bell and roll back into the starting position under control. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.