maratoolBent Press
How to do the bent press
- Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so. This will be your starting position.
- Begin my leaning to the side opposite the kettlebell, continuing until you are able to touch the ground with your free hand, keeping your eyes on the kettlebell. As you do so, press the weight vertically be extending through the elbow, keeping your arm perpendicular to the ground.
- Return to an upright position, with the kettlebell above your head. Return the kettlebell to the shoulder and repeat for the desired number of repetitions.
Muscles worked
The prime movers are the rectus abdominis and the obliques, which flex the trunk forward and resist it being pulled into extension or twisted out of line.
Because more than one joint is moving, the work does not stay in one place: the glutes finish hip extension; the hamstrings assist hip extension and slow the knee down; the lower back keeps the spine from rounding.
The quadriceps, shoulders and triceps take a share of the work as well.
Every exercise for:AbdominalsGlutesHamstringsLower backQuadriceps
How this movement works
The load travels toward you and several joints bend to bring it there. The arms finish work the back starts, so grip and elbow flexors sit in the path of every repetition: when people stall on a compound pull, it is more often the hands giving out than the primary muscle running out of force.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
A kettlebell's mass hangs below and outside the handle, so it pulls away from the grip and the wrist has to stay packed. That offset is why racked and swinging variations feel nothing like the dumbbell version.
Every exercise using:Kettlebell
These train the abdominals too, using equipment this one does not:
- Bosu Ball Cable Crunch With Side Bendscable
- Bottoms Upbody only
- Crunches with Legs on Stability Ballexercise ball
- Landmine 180'sbarbell
- Medicine Ball Full Twistmedicine ball
Difficulty
Listed at expert level. It asks for range, stability or speed that takes time to build, and it punishes a rushed set-up much harder than an easier movement would.
Of the 97 abdominals exercises in this database, 5 are listed at expert level.
Photos: free-exercise-db — public domain (Unlicense) Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.