Kettlebell Bent Press
Master the Kettlebell Bent Press! A challenging full-body exercise for strength, coordination, and overhead stability.
The Kettlebell Bent Press is a compound exercise that mainly works the core, with help from the hip abductors (outer thighs) and back. You'll need: kettlebells.
Required Equipment
Kettlebell Bent Press Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis)
Secondary
Hip Abductor (gluteus medius); Lats (latissimus dorsi)
Kettlebell Bent Press Variations and Alternatives
How to do the Kettlebell Bent Press
Start by standing upright with feet shoulder-width apart, holding the kettlebell in one hand at shoulder level, with your arm bent and the kettlebell resting against the back of your wrist.
Turn your feet out at a 45-degree angle away from the side holding the kettlebell.
Keeping your arm with the kettlebell locked in position, begin to push your hip out to the side, and slowly bend to the opposite side, letting your empty hand trace down your leg.
Continue to bend sideways, pushing your hip out until your torso is nearly parallel with the ground. As you bend, simultaneously straighten the arm with the kettlebell to maintain the weight directly above your shoulder.
Once you've reached an almost fully bent lateral position with the kettlebell locked out overhead, reverse the movement by tightening your core and driving through your legs to return to the starting position.
Finish the repetition by bringing the kettlebell back down to the shoulder before attempting another rep or switching arms.
Make sure to keep your eyes on the kettlebell throughout the movement for balance and stability. Engage your core and always move within a comfortable range of motion to prevent injury. The bent press is a complex lift that requires practice, skill, and good body awareness. It's advisable to start with a light weight to perfect the technique before gradually increasing the weight.
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Kettlebell Bent Press FAQs
What muscles does the Kettlebell Bent Press work?
The Kettlebell Bent Press mainly works the core, with help from the hip abductors (outer thighs) and back. The main muscles are the obliques and rectus abdominis.
What equipment do you need for the Kettlebell Bent Press?
Kettlebells.
Is the Kettlebell Bent Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Kettlebell Bent Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Kettlebell Bent Press variations and alternatives?
Similar exercises include the Kettlebell Overhead Crunch, Kettlebell Advanced Windmill, Kettlebell Angled Press and Kettlebell Halo.
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