Extended Range One-Arm Kettlebell Floor Press
- Works
- Chest, plus shoulders and triceps
- Equipment
- Kettlebell
- Level
- Beginner
- Type
- Compound, one side at a time
How to do it
Setup. Lie on the floor and position a kettlebell for one arm to press. The kettlebell should be held by the handle. The leg on the same side that you are pressing should be bent, with the knee crossing over the midline of the body.
- Press the kettlebell by extending the elbow and adducting the arm, pressing it above your body. Return to the starting position.
Cues
- Same-side knee bent across the body.
- Wrist straight over the elbow.
- Press up and slightly across.
- Lower until the elbow touches.
Common mistakes
- Wrist bent back.
- Rolling off the shoulder.
Where to start
Sets3
Reps8-12 per side
Rest1 min
Tempo2-1-1
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.
Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.