Kettlebell Bent Press
Description
The kettlebell bent press is an old-time strongman lift where you hold a KB in the front rack and press it overhead by bending your torso away from the KB rather than pressing the KB up. Your body bends down while the KB stays in place above — then you stand up to lockout. It requires excellent mobility and body control.
Equipment Required
Kettlebell Bent Press Instructions
- Clean a KB to the right front rack. Stand with feet wider than hip-width.
- Turn your feet to the left (about 45 degrees).
- Begin bending your torso to the left. At the same time, extend your right arm upward.
- The KB stays roughly in place while your body lowers under it.
- Continue bending until your torso is roughly parallel to the floor with the KB locked out overhead.
- Look up at the KB throughout.
- Stand back up with the KB overhead by reversing the lateral bend.
- Use light weight until technique is solid. Aim for 3 to 5 reps per side.
Kettlebell Bent Press Form & Visual
Kettlebell Bent Press Benefits
- Old-time strongman skill
- Builds extraordinary lateral core and shoulder strength
- Develops overhead mobility under lateral bend
- Tests total-body control and flexibility
- Allows pressing very heavy weight overhead
- Impressive demonstration of strength
Kettlebell Bent Press Muscles Worked
- Obliques (heavy)
- Anterior and lateral deltoid
- Triceps brachii
- Core (heavy stabilizer)
- Hamstrings and hip flexors (lateral bend)
- Erector spinae
Kettlebell Bent Press Variations & Alternatives
- KB Windmill
- Turkish Get-Up
- KB Strict Press
- KB Double Windmill
- Barbell Bent Press
