Leg-Over Floor Press
The Leg-Over Floor Press is an excellent exercise for improving your strength and stability. It works your chest, shoulders, and triceps while also engaging your core and lower body muscles. To perform this exercise, start by lying on the floor with one kettlebell in place on your chest. Extend the leg on the working side over the leg on the non-working side, and keep your free arm extended out to the side for support. Then, press the kettlebell into a locked out position and lower the weight until the elbow touches the ground, keeping the kettlebell above the elbow. Repeat the movement for the desired number of repetitions. This exercise is great for building strength, improving balance, and enhancing stability.
Type:
Strength
Muscles Used:
Chest
Level:
Beginner
Equipment:
Kettlebells
Benefits Of This Exercise
- Improves Strength: The Leg-Over Floor Press builds strength in the chest, shoulders, triceps, and core muscles.
- Increases Balance: This exercise helps to improve balance and stability by engaging both sides of the body.
- Builds Core Strength: The Leg-Over Floor Press engages the core muscles to provide support and stability for the exercise.
- Enhances Stability: The Leg-Over Floor Press improves stability by engaging both sides of the body and requiring precise control of the kettlebell.
- Increases Range of Motion: This exercise helps to increase range of motion in the chest, shoulders, and triceps muscles.
Step by Step Instructions For Leg-Over Floor Press
- Begin by lying on the floor with one kettlebell positioned on your chest. Hold the kettlebell by the handle.
- Extend your leg on the side you will be working on over your other leg. You can also extend your free arm out to the side for support.
- Press the kettlebell up into a locked out position, fully extending your arm.
- Lower the kettlebell down until your elbow touches the ground. Make sure to keep the kettlebell positioned above your elbow.
- Repeat this movement for the desired number of repetitions.
Warm Up Tips
- Start by lying on the floor with one kettlebell on your chest, holding it by the handle.
- Extend the leg on the working side over the leg on the non-working side.
- Keep your free arm extended out to the side for support.
- Press the kettlebell into a locked out position.
- Lower the weight until the elbow touches the ground, making sure to keep the kettlebell above the elbow.
- Repeat the movement for the desired number of repetitions.
Leg-Over Floor Press Safety Tips
- Ensure that you have enough space around you to perform the exercise without any obstacles.
- Choose a kettlebell weight that is appropriate for your strength level. Start with a lighter weight and gradually increase as you become more comfortable with the exercise.
- Before starting the exercise, make sure that the kettlebell is securely placed on your chest and that you have a firm grip on the handle.
- Engage your core muscles throughout the exercise to maintain stability and prevent any strain on your lower back.
- As you press the kettlebell into a locked out position, keep your arm straight and avoid any sudden jerking movements.
- Lower the weight slowly and controlled, making sure to keep the kettlebell above your elbow at all times.
- Focus on maintaining proper form and alignment throughout the exercise. Avoid arching your back or lifting your hips off the floor.
- If you experience any discomfort or pain during the exercise, stop immediately and consult with a fitness professional or healthcare provider.
- Start with a lower number of repetitions and gradually increase as your strength and endurance improve.
- Remember to breathe properly throughout the exercise. Inhale during the lowering phase and exhale during the pressing phase.
Incorporating Into Other Workouts
To incorporate the Leg-Over Floor Press into your workouts, you can include it as part of a full-body or upper body strength training routine. Here are a few ways to incorporate this exercise:
1. Full-Body Workout:
- Start with a warm-up consisting of dynamic stretches and light cardio exercises.
- Perform compound exercises such as squats, deadlifts, and push-ups to target multiple muscle groups.
- Include the Leg-Over Floor Press as one of your upper body exercises.
- Complete 3-4 sets of 8-12 repetitions, resting for 60-90 seconds between sets.
- Finish the workout with core exercises and a cool-down.
2. Upper Body Workout:
- Begin with a warm-up that focuses on the upper body, including shoulder rolls and arm circles.
- Perform exercises that target the chest, shoulders, and triceps, such as bench presses, shoulder presses, and tricep dips.
- Integrate the Leg-Over Floor Press into the workout, focusing on proper form and technique.
- Aim for 3-4 sets of 8-12 repetitions, resting for 60-90 seconds between sets.
- Finish the workout with stretching exercises for the upper body.
3. Circuit Training:
- Create a circuit consisting of various exercises targeting different muscle groups.
- Include the Leg-Over Floor Press as one of the exercises in the circuit.
- Perform each exercise for a specific amount of time (e.g., 30 seconds) before