Kettlebell Extended Range One Arm Press on Floor

Kettlebell Extended Range One Arm Press on Floor

The Kettlebell Extended Range One Arm Press on Floor is a dynamic full-body exercise that targets multiple muscle groups, providing immense strength and stability benefits. This exercise primarily focuses on strengthening the shoulders, chest, triceps, and core muscles. Additionally, it also engages the glutes, quadriceps, and hamstrings, making it a fantastic compound movement. To perform this exercise, you will need a kettlebell and a flat, stable surface. Begin by placing the kettlebell on the floor in front of you. Stand with your feet slightly wider than hip-width apart, ensuring a solid and balanced stance. To maintain proper form and prevent injury, it's crucial to engage your core and maintain a neutral spine throughout the movement. When initiating the exercise, gently hinge at the hips and knees, lowering yourself down into a partially squat position. Reach for the kettlebell with one hand, gripping it securely. As you prepare to press the kettlebell, make sure your arm is fully extended, aligned with your shoulder, and the kettlebell is resting on the floor. To execute the press, exert force through your legs and core, driving upward. Push the kettlebell away from the floor in a controlled manner, until your arm is fully extended above your shoulder. Hold this position momentarily, feeling the tension in your upper body muscles. Slowly and with control, lower the kettlebell back down to the start position. The Kettlebell Extended Range One Arm Press on Floor is an excellent exercise for increasing upper body strength, improving core stability, and enhancing overall functional fitness. Remember to maintain proper form, breathe throughout the movement, and gradually increase the weight of the kettlebell as your strength progresses. This exercise can be incorporated into a full-body training routine or used as an advanced isolation exercise to target specific muscle groups.


  • Start by placing a kettlebell on the floor next to you.
  • Assume a kneeling position with one knee on the floor and the other foot planted firmly on the ground.
  • Reach out and grab the kettlebell with one hand and place your elbow on the inner part of your knee.
  • Ensure that your wrist is neutral and that your palm is facing inwards.
  • Before initiating the movement, engage your core and maintain a stable spine.
  • Press the kettlebell overhead by extending your arm fully, making sure to maintain control throughout the movement.
  • Pause briefly at the top of the movement and then slowly lower the kettlebell back to the starting position.
  • Repeat for the desired number of repetitions, then switch sides and repeat the exercise with the other arm.

Tips & Tricks

  • Gradually increase the weight of the kettlebell to challenge your muscles and continue progressing.
  • Engage your core muscles throughout the exercise to maintain stability and prevent unnecessary strain on your back.
  • Focus on maintaining proper form and technique to maximize the effectiveness of the exercise.
  • Incorporate variations of this exercise, such as including a kettlebell swing, to target different muscle groups and add variety to your workout routine.
  • Remember to breathe rhythmically and avoid holding your breath during the exercise.
  • Ensure you have a solid grip on the kettlebell handle to maintain control and prevent accidents.
  • Pay attention to your body's limitations and avoid pushing yourself too hard to prevent injury. Listen to your body and modify the exercise as needed.
  • If you experience discomfort or pain during the exercise, consult with a fitness professional or physiotherapist to assess and correct your form.
  • Follow a balanced and nutritious diet to fuel your workouts and support muscle recovery and growth.
  • Always warm up before starting your exercise routine to prepare your body for the physical demands of the workout.


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