Single Arm Kettlebell Bent Press

Instructions for proper form

Stand with your feet shoulder-width apart. Hold a kettlebell in one hand at shoulder level with your elbow bent. Press the kettlebell overhead while rotating your torso away from the weight. As you lift, keep your core engaged and your back straight. Your eyes should follow the kettlebell throughout the movement. Lower it back to the starting position with control.

Common mistakes to avoid

Avoid leaning excessively to one side, as this can lead to a loss of balance. Ensure that your elbow does not flare out too much and that your shoulder does not drop during the press. Do not use excessive weight that compromises your form.

Benefits

Specific benefits of the exercise

The Single Arm Kettlebell Bent Press enhances shoulder stability, engages the core, and improves shoulder mobility and functional strength, making it excellent for overhead lifting.

Expected results and timeframe

With consistent practice, you can expect improved shoulder strength, enhanced core stability, and better overall functional movement within 4-6 weeks..

Who this exercise is best for

This exercise is best for intermediate to advanced individuals focusing on building shoulder strength, athletes looking to improve their overhead lifting capacity, and those seeking to enhance their core stability.

Scientific studies supporting its effectiveness

Studies have shown that unilateral exercises like the bent press activate the core and shoulder stabilizers effectively. Research demonstrates improved balance and muscle coordination through asymmetric load training, which is beneficial in sports performance.

Variations

Beginner modifications

Begin with a lighter kettlebell or perform a two-arm kettlebell press to practice the motion without rotation before progressing to the single-arm bent press.

Advanced progressions

Increase the kettlebell weight or perform the movement on one leg to further engage the core and increase stability demands. Another option is to perform the bent press with a pause at the overhead position.

Integrations

Complementary exercises

Incorporate exercises like kettlebell Turkish get-ups, overhead presses, and planks to enhance shoulder strength and stability.

Super set recommendations

Pair the single arm kettlebell bent press with dumbbell rows or kettlebell swings to target opposing muscle groups and increase workout intensity.

Sample workout routines

A sample routine could include: 3 sets of 8-12 reps of single arm kettlebell bent press, followed by 3 sets of 10 kettlebell swings, and finish with core exercises like planks for 30 seconds.

Exercise combinations

Consider combining this exercise with other shoulder-focused movements such as lateral raises or face pulls for a comprehensive shoulder workout.

Best time to do this exercise in your workout

This exercise is best performed early in your workout during the strength training section when energy levels are high, ideally after a proper warm-up.