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Kettlebell Bent Press
A unilateral overhead press where you rotate and hinge your body under the kettlebell to lock out overhead, targeting shoulders, lats, core, and hips for strength, stability, and thoracic mobility.
About Exercise
Equipment
Kettlebell
Difficulty
5/5 • Advanced
Primary Muscle Groups
Shoulders, Triceps, Lats
Secondary Muscles
Glutes, Hamstrings, Lower Back, Traps, Forearms
Popularity Score
3
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, Medial Delts
Triceps
8/10Long Head
Lats
8/10Teres Major
Obliques
7/10External Obliques
Abs
6/10Transverse Abdominis
Glutes
5/10Glute Max
Hamstrings
4/10Biceps Femoris
Lower Back
4/10Erector Spinae
Traps
3/10Upper Traps
Forearms
3/10Flexors
Programming
Typical Rep Range
1-5 reps
Rest Between Sets
120-180 seconds • Long rests for recovery and form maintenance
How to Perform
Clean the kettlebell to rack position on one shoulder with fist rotated back and elbow tucked. Stand with feet wider than shoulder-width, opposite foot angled 45 degrees out.
- Engage lats and fix gaze on kettlebell.
- Push hips back on loaded side and rotate torso under the weight.
- Keep loaded forearm vertical as body bends and descends.
- Reach opposite hand down leg for counterbalance while extending loaded arm overhead.
- Lock out arm fully with body under the weight.
- Reverse motion by straightening hips and torso while keeping arm locked.
- Lower kettlebell to rack then ground with control.
Coaching Tips
Form Cues
- Pack shoulder with lats
- Forearm stays vertical
- Eyes on bell always
- Hinge hips away
- Rotate under weight
- Brace core tight
Breathing
Inhale deeply to brace core before bending; exhale slowly as you lock out and stand up.
Tempo
4-2-2
Range of Motion
From rack position to full arm extension overhead with torso rotated and bent under kettlebell, hips hinged back until stable lockout.
Safety
Safety Notes
- Master windmill and arm bar first
- Start with light weight or bodyweight
- Avoid if shoulder or back pain present
- Ensure thoracic mobility before attempting
- Control descent to prevent dropping bell
- Stop if wrist rolls or balance lost
Spotting
Spotting not typical; use light weights and practice in open space with spotter assisting rack and ground placement if needed.
Common Mistakes
- Allowing forearm to tilt
- Dropping eyes from kettlebell
- Rushing the bend
- Poor lat engagement
- Over-rotating spine
- Losing core tension
When to Avoid
- Acute shoulder impingement
- Lower back injuries
- Poor thoracic mobility
- Wrist instability
Flexibility Needed
- Thoracic rotation to 45 degrees
- Hip hinge flexibility
- Shoulder external rotation
Build Up First
- Kettlebell clean proficiency
- Kettlebell windmill mastery
- Arm bar stability
- Bent arm bar control
Also known as
One-Arm Bent Press, Kettlebell Side Press, Bent Over Press
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