Bent Press
The bent press is an exercise that focuses on core strength and stability. It starts with the athlete cleaning a kettlebell to their shoulder, and then leaning to the side opposite the kettlebell until they are able to touch the ground with their free hand. The athlete then presses the weight vertically by extending through the elbow, keeping the arm perpendicular to the ground. Finally, the athlete returns to an upright position with the kettlebell above their head. This exercise is great for building strength and stability in the core.
Type:
Strength
Muscles Used:
Abdominals
Level:
Intermediate
Equipment:
Kettlebells
Benefits Of This Exercise
- Strengthens the core muscles, including the abdominals, obliques, and lower back.
- Improves balance and stability.
- Develops shoulder and hip mobility.
- Trains the body to move in a coordinated and efficient manner.
- Increases overall strength and power.
- Can be used as a corrective exercise for postural or movement imbalances.
- Can be used as a dynamic warm-up exercise.
Step by Step Instructions For Bent Press
- Start by cleaning a kettlebell to your shoulder. Extend through your legs and hips as you raise the kettlebell towards your shoulder. Rotate your wrist as you do this. This will be your starting position.
- Lean to the side opposite the kettlebell until you can touch the ground with your free hand. Keep your eyes on the kettlebell as you do this. Extend your elbow to press the weight vertically, keeping your arm perpendicular to the ground.
- Return to an upright position with the kettlebell above your head. Bring the kettlebell back to your shoulder and repeat for the desired number of repetitions.
Warm Up Tips
- Start by cleaning a kettlebell to your shoulder. Extend through the legs and hips as you raise the kettlebell towards your shoulder. Rotate your wrist as you do this.
- Lean to the side opposite the kettlebell until you can touch the ground with your free hand. Keep your eyes on the kettlebell as you do this.
- While in the leaned position, press the kettlebell vertically by extending through the elbow. Keep your arm perpendicular to the ground.
- Return to an upright position with the kettlebell above your head.
- Repeat the exercise for the desired number of repetitions.
Bent Press Safety Tips
- Start with a kettlebell that is an appropriate weight for your strength level.
- Ensure that you have proper form and technique when cleaning the kettlebell to your shoulder. This will help prevent any strain or injury to your wrists.
- Maintain a strong and stable core throughout the exercise. This will help support your body and prevent any unnecessary strain on your back.
- Keep your eyes on the kettlebell at all times during the exercise. This will help you maintain balance and control.
- As you lean to the side, be sure to engage your oblique muscles to support your body weight. This will help prevent any strain on your lower back.
- When pressing the weight vertically, focus on keeping your arm perpendicular to the ground. This will help target the correct muscles and prevent any unnecessary strain on your shoulder.
- Listen to your body and only perform the exercise for the desired number of repetitions that you are comfortable with. Do not push yourself too hard or exceed your limits.
- If you experience any pain or discomfort during the exercise, stop immediately and consult with a professional trainer or healthcare provider.
- Always warm up before starting the exercise to prepare your muscles and joints for the movement.
- Remember to breathe throughout the exercise. Exhale as you press the weight vertically and inhale as you return to an upright position.
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Incorporating Into Other Workouts
To incorporate the bent press into workouts, you can include it as a compound movement in your strength training routine. Here's how you can do it:
1. Warm up: Start with a dynamic warm-up to prepare your muscles for the workout. This can include exercises like jumping jacks, high knees, or arm circles.
2. Choose the appropriate kettlebell weight: Select a kettlebell that challenges you but allows you to maintain proper form throughout the exercise. It's important to start with a lighter weight and gradually increase as you become more comfortable with the movement.
3. Perform the bent press: Follow the steps mentioned above to execute the bent press correctly. Start by cleaning the kettlebell to your shoulder, then lean to the side while keeping your eyes on the kettlebell. Touch the ground with your free hand while pressing the weight vertically. Return to an upright position with the kettlebell above your head. Repeat for the desired number of repetitions.
4. Include it in your workout routine: You can incorporate the bent press into your full-body or upper-body strength training sessions. It can be performed as a standalone exercise or combined with other compound movements like squats, deadlifts, or overhead presses.
5. Sets and repetitions: Aim for 3-4 sets of 8-12 repetitions on each side. Start with a lower number of repetitions if you're new to the exercise and gradually increase as you progress.
6. Rest and recovery: Allow yourself enough rest between sets to recover