Single Arm Kettlebell Floor Press

Instructions for proper form

Start by lying on your back on the floor with your knees bent and feet flat on the ground. Hold the kettlebell in one hand with a pronated grip, bringing it to your chest. Engage your core and keep your elbow tucked close to your side. Press the kettlebell upwards until your arm is fully extended above your chest. Lower it in a controlled manner back to the starting position. Ensure your shoulder is away from your ear, and keep your wrist straight throughout the movement.

Common mistakes to avoid

Avoid flaring your elbow out to the side during the press, which can strain the shoulder. Do not arch your back; keep your core engaged and maintain a neutral spine. Do not use momentum to lift the kettlebell; control the movement throughout the range of motion.

Benefits

Specific benefits of the exercise

The Single Arm Kettlebell Floor Press targets the pectoralis major while also engaging stabilizer muscles in the shoulders and core, improving unilateral strength and balance.

Expected results and timeframe

Regularly performing this exercise can lead to improved upper body strength, particularly in the chest and triceps, noticeable within 4-6 weeks of consistent training..

Who this exercise is best for

This exercise is best for beginners looking to improve upper body strength, particularly those who may have imbalances between both sides or who are transitioning from bodyweight exercises to weighted movements.

Scientific studies supporting its effectiveness

Research indicates that unilateral exercises help in improving muscle activation and strength, particularly beneficial in promoting balanced muscle development (Source: Journal of Strength and Conditioning Research).

Variations

Beginner modifications

If you’re new to kettlebell training, you can start with a lighter weight or perform the floor press with a dumbbell. Additionally, using a pillow under your head can provide more comfort while you learn the movement.

Advanced progressions

For advanced practitioners, consider performing the Single Arm Kettlebell Floor Press with a heavier kettlebell or incorporating a pause at the top of the press for added time under tension. Another advanced variation is to perform the press on an unstable surface, like a balance disc.

Integrations

Complementary exercises

Complement this exercise with kettlebell tricep extensions, goblet squats, or kettlebell rows to work the opposing muscle groups and promote overall upper body strength.

Super set recommendations

One recommendation is to superset the Single Arm Kettlebell Floor Press with push-ups to further challenge your chest and triceps while increasing muscle endurance.

Sample workout routines

An example routine could be: 1) Single Arm Kettlebell Floor Press: 3 sets of 8-10 reps per arm, 2) Goblet Squats: 3 sets of 10-12 reps, 3) Kettlebell Rows: 3 sets of 8-10 reps per arm.

Exercise combinations

Combine the Single Arm Kettlebell Floor Press with exercises such as bent-over rows and planks to create a comprehensive upper body and core workout.

Best time to do this exercise in your workout

This exercise can be effectively integrated into the strength or upper body segment of your workout routine, ideally performed after a warm-up and before more demanding compound lifts.