Kettlebell Bent Press

Kettlebell Bent Press

The Kettlebell Bent Press is a highly effective exercise that targets your core, shoulders, and hips, while also developing stability and flexibility throughout your body. This exercise has been around for centuries and is popular among fitness enthusiasts and athletes alike for its ability to build strength, mobility, and functional movement patterns. The Kettlebell Bent Press begins with you holding a kettlebell in one hand while standing with your feet shoulder-width apart. As you initiate the movement, you press the kettlebell overhead while simultaneously shifting your weight to the opposite side. As you continue to pivot, you bend your torso to the side, maintaining a strong and stable position throughout. This exercise challenges the entire body, particularly the obliques, shoulders, and hips. Engaging in the Kettlebell Bent Press can offer a multitude of benefits. First and foremost, it enhances core strength and stability as you work to prevent rotation and control the weight overhead. Additionally, this exercise increases shoulder strength and mobility by dynamically extending and flexing the joint. By incorporating the lower body into the movement, the Bent Press also helps to improve hip mobility and stability. It's important to note that the Kettlebell Bent Press demands proper technique and form to prevent injury and maximize results. Start with a light kettlebell and focus on mastering the movement pattern before gradually increasing the weight. As always, warm up adequately before attempting any exercise and listen to your body to avoid pushing beyond your limits. Incorporate the Kettlebell Bent Press into your workout routine to improve overall strength, stability, and mobility, while challenging your body in a unique and functional way.


  • Position your feet shoulder-width apart with your toes pointing slightly outward.
  • Hold a kettlebell in one hand with your palm facing inward and bend your arm at a 90-degree angle.
  • Slowly lower your body by bending your knees and hips, keeping your back straight.
  • Rotate your torso towards the side of the hand holding the kettlebell.
  • Extend your arm while keeping your eyes on the kettlebell.
  • As you press the kettlebell upward, push your hips forward.
  • Once your arm is fully extended, pause briefly and then lower the kettlebell back to the starting position.
  • Repeat the movement for the desired number of repetitions before switching to the other hand.

Tips & Tricks

  • Start with a lighter weight kettlebell to focus on proper form and technique.
  • Engage your core throughout the movement to maintain stability and control.
  • Perform a proper warm-up to prepare your body for the exercise, focusing on shoulder mobility.
  • Gradually increase the weight of the kettlebell as you become more comfortable and proficient with the movement.
  • Ensure proper breathing technique by exhaling during the upward phase and inhaling during the downward phase.
  • Maintain a neutral spine and avoid excessive arching or rounding of the back.
  • Practice the movement slowly and with control to avoid any jerky or unbalanced motions.
  • Seek guidance from a certified kettlebell instructor to learn the exercise with correct form.
  • Include exercises that strengthen the shoulder and core muscles to improve stability and strength for the kettlebell bent press.
  • Listen to your body and be mindful of any pain or discomfort. If something doesn't feel right, consult a professional.


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