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Kettlebell Angled Press
Kettlebell angled press from a hinged torso position targets shoulders, triceps, and core for upper body strength and stability; enhances posture and shoulder mobility for hypertrophy and conditioning.
About Exercise
Equipment
Kettlebell
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Shoulders, Triceps
Secondary Muscles
Lower Back, Abs, Obliques
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Anterior Delts
Triceps
8/10Lateral Head, Medial Head
Traps
6/10Upper Traps, Lower Traps
Lower Back
5/10Erector Spinae
Abs
5/10Rectus Abdominis
Obliques
4/10External Obliques
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand feet shoulder-width apart, hinge at hips to 45-degree torso angle with neutral spine, hold kettlebell at chest with both hands in neutral grip.
- Brace core and maintain hinge position.
- Press kettlebell diagonally upward from chest along torso angle.
- Extend arms fully without locking elbows until biceps align with ears.
- Pause briefly at top.
- Lower kettlebell controlled back to chest.
- Repeat for reps while keeping torso rigid.
Coaching Tips
Form Cues
- Keep spine neutral
- Core tight
- Press along torso angle
- Eyes down
- Shoulders packed
Breathing
Inhale during lowering phase, exhale as you press upward while bracing core.
Tempo
2-1-1
Range of Motion
From kettlebell at chest to full arm extension overhead with biceps by ears, torso hinged at 45 degrees throughout.
Safety
Safety Notes
- Avoid if acute lower back pain
- Ensure shoulder mobility for full extension
- Start with light weight
- Maintain consistent hinge angle
- Clear space around you
Spotting
No spotter needed; use mirrors for form check or perform in open area.
Common Mistakes
- Rounding back
- Standing up during press
- Using momentum
- Arching lower back
- Locking elbows
When to Avoid
- Acute shoulder impingement
- Lower back strain
- Poor hip hinge mobility
Flexibility Needed
- Shoulder flexion to 160 degrees
- Thoracic extension
- Ankle dorsiflexion for hinge
Build Up First
- Master basic hip hinge
- Overhead press form
- Core bracing technique
Also known as
Angled Kettlebell Press, Hinge Kettlebell Press, Diagonal Kettlebell Press
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