The kettlebell bent press is a complex movement that targets the abs while also engaging the shoulders, tricep, and obliques. It requires strength, coordination, and mobility to perform safely and effectively.
Also Works
ShouldersTricepsObliques
How to Perform
1
Stand with your feet shoulder-width apart, holding a kettlebell in your right hand.
2
Bend your knees slightly and press the kettlebell overhead with your right arm, keeping your elbow locked.
3
Rotate your torso to the left, shifting your weight onto your left foot.
4
Bend your left knee and lower your torso towards the ground, keeping your right arm extended overhead.
5
As you lower, keep your eyes on the kettlebell and your chest lifted.
6
Once your left hand touches the ground, push through your left foot and straighten your left leg, driving your hips forward.
7
As you drive your hips forward, use your core and right arm to press the kettlebell back up to the starting position.
8
Repeat for the desired number of repetitions, then switch sides.
Pro Tips
•Think of this as getting under the weight by bending sideways, not pressing the kettlebell up. Your arm stays nearly locked the whole time.
•Keep your eyes on the kettlebell throughout the entire movement to maintain shoulder stability and tracking.
•The bent press is a skill exercise. Practice with a light weight for many singles before going heavy.
Common Mistakes
•Trying to press the weight up with arm strength instead of lowering the body underneath the already-extended arm.
•Losing eye contact with the kettlebell, which causes the shoulder to destabilize and the weight to drift.
•Rushing the movement instead of performing it slowly and deliberately, especially during the lateral bend.