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: 2×8

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.