Kettlebell Bent Press
- Primary muscleAbs
- EquipmentKettlebell
- DifficultyAdvanced
- TypeCompound · Push
An old strongman lift, the bent press keeps the kettlebell locked out overhead while you fold your torso down and away beneath it, threading hips, obliques, and shoulder through one slow corkscrew. Earn it patiently: singles with a light bell teach the path, and mobility rather than pressing strength is almost always the limiter.
How to 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.
- 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.
Tip: Squeeze the bar hard and keep the wrists straight over the elbows through the whole rep.
Muscles worked
Primary
Abs · Core
The abs brace the trunk on standing and single arm presses so the torso does not twist under the load.
Common mistakes
- Elbows flaring wide — on horizontal presses keep the elbows at roughly 45 degrees from the torso; pressing overhead, keep them under the weight instead.
- Losing the shoulder blade position — on bench-style presses set the shoulder blades back and down and keep them there; overhead, let the shoulder blades rotate up naturally with the arms.
- Bouncing or rushing the bottom — control the bar down and pause for a beat before driving up, especially on decline and close grip variations.
- Not committing to a variation — Bradford presses, skull presses and the like are hybrids; pick a fixed range and stick with it for the whole set.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Presses are the main movement in a push session and should go first or second. Superset them with a row or pulldown for a push and pull pair using the same bench or station.
Variations and alternatives
Similar exercises
Without kettlebell
Frequently asked questions
What muscles does the Kettlebell Bent Press work?
The Kettlebell Bent Press primarily works the abs. It also involves the delts, triceps and obliques, which assist the movement and stabilise the joints.
Is the Kettlebell Bent Press good for beginners?
Not as a starting point. The Kettlebell Bent Press is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Kettlebell Bent Press?
If you cannot do the Kettlebell Bent Press, try the Barbell Sit-Up Press, the Barbell Floor Press with Leg Twist or the Pallof Press. Each of them trains the abs through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Kettlebell Bent Press, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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