Bent Press
Muscles worked
Instructions
- 1Clean 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.
- 2Begin 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.
- 3Return to an upright position, with the kettlebell above your head. Return the kettlebell to the shoulder and repeat for the desired number of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Bent Press
The bent press is a hybrid movement rooted in old-time strongman and kettlebell training that combines a vertical one-arm press with a deep lateral bend of the torso. After cleaning the kettlebell to your shoulder, you hinge sideways toward the opposite side until your free hand touches the floor, while keeping the working arm locked nearly vertical above the shoulder. This unusual mechanic forces the entire core, especially the obliques and rectus abdominis, to stabilize the spine under an asymmetric load through a long range of motion. It's a technical, demanding lift closer to a functional strength movement than a classic isolation exercise, building trunk stability in a plane traditional crunches never reach. It requires solid hip and shoulder mobility before adding serious weight.
check_circleBenefits
- check_circleBuilds core resistance to lateral flexion under load
- check_circleImproves shoulder and hip mobility at the same time
- check_circleDevelops overall coordination and motor control
- check_circleTrains abs, glutes and shoulders in a single movement
lightbulbExecution tips
- lightbulbStart with a light kettlebell to learn the groove
- lightbulbKeep your eyes on the kettlebell throughout the movement
- lightbulbPush the hips back rather than rounding the spine
- lightbulbLock the working arm before starting the torso descent
warningCommon mistakes
- warningLoading too heavy before mastering the technique
- warningRounding the back instead of hinging from the hip
- warningLosing the lockout of the working arm mid-movement
- warningRushing the descent without staying in control
helpFrequently asked questions
Is the bent press a beginner exercise?expand_more
No, it's a technical movement that demands mobility and solid core control; it's best to master the kettlebell swing and clean first.
Which muscles does it work most?expand_more
The abs and obliques as stabilizers, with heavy involvement from the shoulders, glutes and lower back.
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