Single Arm Kettlebell Bottoms Up Floor Press

Instructions for proper form

1. Lie on your back on the floor with your knees bent and feet flat. 2. Hold the kettlebell by the handle, with the bell pointed upwards, using one hand. 3. Position your elbow at a 45-degree angle to your body, and keep your wrist straight. 4. Engage your core and press the kettlebell upwards until your arm is fully extended above your chest. 5. Slowly lower the kettlebell back to the starting position while maintaining control and keeping your elbow tucked in.

Common mistakes to avoid

1. Allowing the kettlebell to tilt or swing. 2. Letting your elbow flare out excessively. 3. Losing core engagement which can lead to back arching. 4. Rushing through the motion instead of maintaining a controlled tempo.

Benefits

Specific benefits of the exercise

1. Strengthens the pectoralis major and triceps. 2. Improves shoulder stability and grip strength. 3. Enhances core engagement and control.

Expected results and timeframe

With consistent practice, users can expect enhanced strength in the chest and arms, increased stability in the shoulder joint, and better core engagement within 4 to 6 weeks..

Who this exercise is best for

This exercise is best for novice lifters seeking to strengthen their upper body, particularly in the chest and triceps, as well as developing grip strength and shoulder stability.

Scientific studies supporting its effectiveness

Research has shown that kettlebell training can significantly enhance strength and stability in both novice and experienced weightlifters. One study indicates that unilateral exercises like the single-arm floor press promote better muscle activation and coordination.

Variations

Beginner modifications

1. Start with a lighter kettlebell or even a dumbbell. 2. Perform the exercise while sitting to help stabilize your torso. 3. Use both hands to lift the kettlebell initially before transitioning to a single-arm press.

Advanced progressions

1. Increase the kettlebell weight. 2. Perform the exercise on a flat bench instead of the floor to increase the range of motion. 3. Incorporate a leg lift while performing the press for added core challenge.

Integrations

Complementary exercises

1. Push-ups. 2. Dumbbell bench press. 3. Kettlebell overhead press.

Super set recommendations

Superset with floor flies or tricep dips to maximize upper body workout.

Sample workout routines

1. Warm-up: 5-10 minutes of dynamic stretches. 2. Main: 3 sets of 8-12 reps of Single Arm Kettlebell Bottoms Up Floor Press, followed by 3 sets of Push-ups. 3. Cool down: Stretching for chest and shoulders.

Exercise combinations

Combine with exercises targeting the back, such as one-arm kettlebell rows, to create a balanced upper body workout.

Best time to do this exercise in your workout

Best performed early in an upper body workout after a thorough warm-up, as it engages multiple muscle groups requiring strength and stability.