Kettlebell Bent Press
The point of Kettlebell Bent Press is a trunk that resists rather than folds; an offset kettlebell centre of mass is how it gets there.
How to do Kettlebell Bent Press
- Stand with your feet shoulder-width apart, holding a kettlebell in your right hand.
- Bend your knees slightly and press the kettlebell overhead with your right arm, keeping your elbow locked.
- Rotate your torso to the left, shifting your weight onto your left foot.
- Bend your left knee and lower your torso towards the ground, keeping your right arm extended overhead.
- As you lower, keep your eyes on the kettlebell and your chest lifted.
- Once your left hand touches the ground, push through your left foot and straighten your left leg, driving your hips forward.
- As you drive your hips forward, use your core and right arm to press the kettlebell back up to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Kettlebell Bent Press Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Own the rack position before adding size.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Keep the set crisp and stop when speed drops.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. The next bell up is a big jump, so build reps first.
Common Kettlebell Bent Press Mistakes
Lifting the bell with the arms instead of the hips
Snap the hips and let the bell float; the arms only steer.
Holding your breath through the hardest part of the rep
Exhale as you brace so the ribs stay down and pressure stays controlled.
Easier and Harder Than Kettlebell Bent Press
Swap Kettlebell Bent Press For
Kettlebell Bent Press — Frequently Asked Questions
How do you do the Kettlebell Bent Press?
Stand with your feet shoulder-width apart, holding a kettlebell in your right hand. Bend your knees slightly and press the kettlebell overhead with your right arm, keeping your elbow locked. Rotate your torso to the left, shifting your weight onto your left foot. Use a kettlebell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Kettlebell Bent Press work?
The Kettlebell Bent Press primarily targets the abs. It is classified as a core exercise and is performed with a kettlebell.
How many sets and reps of the Kettlebell Bent Press should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Keep the set crisp and stop when speed drops. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Kettlebell Bent Press good for beginners?
Not usually. The Kettlebell Bent Press is an advanced movement that assumes existing strength and joint control. Build up through easier core progressions first, then add this once the basics feel comfortable.
What can I do instead of the Kettlebell Bent Press?
Try the Band Vertical Pallof Press, Seated Side Crunch (wall) or the Cable Twist. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
