Kettlebell Bent Press
An old-time single-arm lift where you fold sideways and down under a racked kettlebell until the arm is straight, then stand up under it. It builds hip, trunk and shoulder mobility and stability far more than pressing strength.
Primary muscles
- Obliques
- Side Delts
Secondary muscles
- Front Delts
- Triceps
- Lats (Latissimus Dorsi)
- Glutes (Gluteus Maximus)
- Hamstrings
- Rotator Cuff
- Sets
- 3–5
- Reps
- 1–3 per side
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Clean a kettlebell to the rack, rest the elbow on your lat, and set a wide stance with the feet turned about 45 degrees away from the bell.
Push your hip out toward the bell side and lean your torso away and forward, eyes on the bell.
Keep the forearm vertical as you descend, letting the arm straighten because you move down, not because you push up.
Continue until the arm is locked, sliding the free hand down your leg toward the floor.
With the arm locked, stand back up under the bell to finish tall with it overhead.
Lower the bell to the rack under control and repeat.
Breathing: Stay braced with short breaths through the descent, and exhale once you stand with the bell locked out.
Coaching tips
Move under the bell
Forearm stays vertical
Eyes on the bell
Common mistakes
Pressing the bell away instead of lowering under it
Letting the forearm tilt off vertical
Rounding the back instead of hinging and side-bending
Taking your eyes off the bell
Safety notes
Learn it with a very light bell or none; this is an expert lift.
If you lose control, let go and step away from the falling bell.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.