The ‘Sit Your Booty Down’ Seated Kettlebell Workout
By admin
Just because I can’t workout like normal, doesn’t mean I’m not working out at all and it definitely doesn’t mean I can’t share workouts.
Since I’ll be focusing on mostly upper body for my own workouts, that’s likely what you’ll be seeing here Lifting Revolution as well.
I’ve already learned one valuable lesson about workouts that involve sitting:
They are hard!
Let’s back up…
Last week, I asked Ashton to bring my 12-Kg kettlebell into my office so throughout the day I could do seated presses.
Seemed like a great idea.
The 12-Kg is my low weight, so I assumed it would be perfect for this little movement challenge.
Well, you know what assuming does… It makes an ass out of you and me. At least that’s what my 4th grade teacher taught me. Though, I’m thinking I was the only one feeling like an ass on this particular day.
Man, a weight I can normally do high reps was leaving me feeling weak and tired after just a handful.
Instead of feeling defeated and weak, I actually felt excited for a new challenge.
So what gives?
The Difference Between Seated & Standing Presses
Is one better than the other?
No. Both work really well paired together and each offers the body a different zig for muscle building and tone.
Standing is the powerhouse version. You’ll recruit more muscles, fire your abs more and be able to lift more. If seeing a heavier weight go up is a big deal for you, then stand up!
But make sure to keep the core engaged, and as the weight goes up and the body wants to crumble a bit, keep the butt tight and back straight.
The biggest perk of standing presses is the ability to use the legs to press the weight up and overhead.
Which is actually why I love the seated press.
If you have two perfectly strong and working legs, why would I ever recommend tossing seating presses into the mix?
Because, variety is the spice of life… and results.
When you are seated the core is still activated, but you don’t have the ability to use the legs to help. You’re not able to plant those feet down into the ground and without even realizing it, use them to your ability to press the weight overhead.
This is why I wasn’t able to go as heavy as normal. My strength was compromised.
But it’s also the reason to do it!
Because the core isn’t as active and the legs aren’t being used, all the emphasis are on the shoulders and arms! Plus, with If you focus on increasing your seated press weight, just think of the gains you’ll get when standing.
The Results Are In
A Norwegian study was carried out to discover the differences between seated vs standing presses using both dumbbells and barbells.
Of course, I wish they had also tossed in kettlebells, but perhaps that will be a study for another day.
What they found none the less helped the kettlebell… the dumbbells recruited more stabilizer muscles and core than the barbells, making it superior.
And since we know that due to the center of gravity being off in the kettlebell compared to being in the center for a dumbbell, that kettlebells require even more stabilizer muscles and core. So let’s just say that had kettlebells been in the mix, they would have created more of a muscular fireworks show, yes?
They also found that the 1 rep max was decreased in the seated position, just as stated above. This isn’t a downfall, but a perk and a way to help add strength.
If you’ve had a hard time increasing your weight for presses, add the seated press into the mix. Yes, you’ll have to start down, but strength will add quickly.
One final tip…
Completed seated presses at a challenging 3 rep max weight, rest for 90-120 seconds and then repeat the standing weight…. see if you were able to up it or at least complete a rep or two more than before.
The Sit Your Butt Down Workout
Complete 4 rounds of the circuit.
Make sure to choose a weight that is challenging. A weight where you can complete 8 reps, but couldn’t get to 10 if you wanted. If you finish each set feeling like you could keep going, then it’s time to up the weight in your hand.
This workout is focused on strength after all!
8 Seated Press/Side
8 Bench Press/Side
12 Dips
Make sure for the dips that both kettlebells are the same size and have a strong sturdy base.
30s Hollow Hold
30s ½ V-Ups (Alternating)
So yea… there you have it. The whys, the whats and the how-tos. Now, it’s just time to do!
Go for it and have fun. It’s crazy, but it really has been fun playing around and getting creative with my body and workouts. I just wish it was because I wanted to and not because I had to. Ha!