Exercise of the Week: Kettlebell Chair Shoulder Press | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Exercise of the Week: Kettlebell Chair Shoulder Press

January 4, 2012 | Featured in the Spring 2012 Issue

Must See Strength Training Videos

Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight the Kettlebell Chair Shoulder Press, an exercise that strengthens the middle back and core.

Who’s Doing It

  • Joey Votto, Cincinnati Reds 1B

Physiological Benefits

  • Increases strength in the middle back
  • Increases spine stability and core strength
  • Improves posture

Sports Performance Benefits

  • Improves the connection between the core and upper body so baseball players (and other athletes) can efficiently transfer force from the body to their arms for a more powerful swing or throw
  • Increased core strength stabilizes the spine, helping to prevent injury

How to Perform the Kettlebell Chair Shoulder Press

  • Hold kettlebell or dumbbell with both hands in front of shoulders
  • Sit hips back and lower into quarter squat
  • Holding squat position, drive weight forward and up
  • Return weight to start position and repeat
  • Sets/Reps: 2x8

Coaching Points

  • Stand with feet hip width apart
  • Keep core tight and back straight
  • Press kettlebell at 45-degree angle

Do you have an exercise that you want to see featured as an Exercise of the Week? Tweet us at @STACKMedia to let us know.

Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
More Cool Stuff You'll Like

Improve Your Back Strength with the Inverted Row

Whether you are simply looking to be fit and look good, looking to put up some new PRs at your next meet or trying to truck through some unfortunate...

Never Bench Press With Your Feet in This Position

4 Sure-Fire Ways to Build a Strong Core

Notice On-Court Results With This Basketball Core Workout

A Better Way to Train Your Core

Break Through Plateaus With the 1-10 Drop Set Method

Blast Through Plateaus with Tempo Sets

Build Full-Body Strength With 5 Suspension Trainer Exercises

Get Faster by Improving Your Core Mobility

5 Isolation Exercises Your Workout Is Missing

3 Post-Activation Potentiation Combos for Explosive Strength

4 Lifts to Build Wrestling Strength

Kyle Lowry's 12-Week All-Star Training Program

7 Exercises That Safely Build Shoulder Strength

3 Nordic Hamstring Curl Exercises to Boost Your Performance

The Simplest Bodyweight Workout Ever

How to Design a Greco-Roman Wrestling Training Program

4 Exercises to Build True Lacrosse Power

Build Powerful Pecs With This Multi-Angle Chest Workout

These 3 Single-Leg Movements Will Improve Your Squat Technique

Make Lifts More Challenging With Resistance Bands

4 Deadlift Variations to Increase Your Pull

Top 5 Baseball Strength Training Myths

How Functional Training Has Overly Complicated Strength Training

Develop Core Strength for Throwing

Bench Press Grip Guide: How Hand Placement Changes the Exercise

How Often Should You Vary Your Exercise?

Dominate Your Bench Test With This Strategy

The Best Single-Leg Exercises for Youth Athletes

7 Best Lower-Body Strengthening Exercises

10 Ways to Get Stronger With a Sandbag

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

3 Sandbag Training Mistakes Athletes Make

7 Strategies for Faster Workout Recovery

Perfect Your Squat Technique With the Unloaded Squat

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

7-Exercise Core-Blasting Workout

5 Softball Catcher Drills for Throwing Power

Master the Lateral Lunge to Improve Your Hockey Stride

3 Explosive Exercises Designed to Increase Pitching Power

7 Ways to Work Out Competitively Without CrossFit

Get a Ripped Core With 6 Advanced Dead Bug Variations

Don't Train Your Arms Until You Can Do These 4 Things

7 Strategies for Dealing With a Meathead in Your Gym