Kettlebell Alternating Press on Floor

Kettlebell Alternating Press on Floor

The Kettlebell Alternating Press on Floor is a dynamic and challenging exercise that targets the shoulders, upper back, and core muscles. This compound movement not only helps you build strength and stability but also promotes improved functional movement patterns. It's a great addition to your routine if you're looking to enhance your upper body strength and overall fitness level. To perform the Kettlebell Alternating Press on Floor, you'll need a kettlebell and a flat surface. Begin by lying on your back with your knees bent and feet flat on the floor. Hold the kettlebell in one hand, keeping your elbow bent at a 90-degree angle, and position your upper arm on the floor. Engage your core and press the kettlebell upward until your arm is fully extended. Slowly lower it back down to the starting position and repeat on the opposite side. This exercise challenges your shoulder stability as well as your core strength, as you must resist rotational forces while lifting the kettlebell. It can help improve posture, stability, and overall power in exercises that require pressing movements. Remember to start with a lighter weight kettlebell and gradually increase the load as you become more comfortable and confident with your form. The Kettlebell Alternating Press on Floor can be a fantastic addition to any full-body or upper-body strength routine. As with any exercise, ensure proper form and technique to maximize results and minimize the risk of injury. Incorporate this exercise into your training program and watch as your upper body strength and stability reach new heights.


  • Start by lying flat on your back on the floor with your knees bent and your feet flat on the ground.
  • Grab a kettlebell with one hand and hold it with your palm facing towards you.
  • Press the kettlebell towards the ceiling, extending your arm fully.
  • Lower the kettlebell back down towards your shoulder, keeping your elbow tucked in.
  • Repeat the exercise with the other arm, alternating sides with each repetition.
  • Continue alternating between arms for the desired number of repetitions.
  • Remember to maintain proper form and engage your core throughout the exercise.

Tips & Tricks

  • Focus on maintaining a strong and stable core throughout the movement.
  • Engage your glutes and brace your abs to ensure proper alignment.
  • Keep your shoulders down and back to prevent them from rounding forward.
  • Exhale as you press the kettlebell up and inhale as you lower it down.
  • Start with a lighter weight and gradually increase it as you become more comfortable with the exercise.
  • Perform the exercise in a controlled manner, avoiding any jerky or rapid movements.
  • Ensure that both sides of your body are working evenly by pressing with equal force on each arm.
  • Pay attention to your form and technique, as proper alignment is crucial for safety and effectiveness.
  • Listen to your body and take breaks or modify the exercise if you experience any pain or discomfort.
  • Incorporate this exercise into a well-rounded strength training program that includes other upper body, core, and lower body exercises.


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