Extended Range One-Arm Kettlebell Floor Press
Muscles worked
Instructions
- 1Lie 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.
- 2Press the kettlebell by extending the elbow and adducting the arm, pressing it above your body. Return to the starting position.
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 Extended Range One-Arm Kettlebell Floor Press
The extended-range one-arm kettlebell floor press is a variation of the classic floor press where the working-side leg is bent and crossed over, allowing a slight torso rotation and a greater range of motion than a standard two-arm floor press. Pressing one arm at a time forces heavy core bracing to resist rotation, making it an excellent unilateral exercise. The floor limits the descent and protects the shoulder by reducing the bottom range compared to a bench press, while still allowing more range than a standard floor press thanks to the leg position. It's ideal for building pressing strength without bulky equipment.
check_circleBenefits
- check_circleBuilds unilateral pressing strength
- check_circleHeavily engages anti-rotation core bracing
- check_circleMore forgiving range of motion than a standard floor press
- check_circleAccessible exercise requiring minimal equipment
lightbulbExecution tips
- lightbulbKeep your free arm firmly planted on the floor for stability
- lightbulbBrace your core to avoid excessive torso rotation
- lightbulbPress straight up over the shoulder, not inward
- lightbulbControl the descent until your triceps touches the floor
warningCommon mistakes
- warningLetting the torso rotate excessively during the press
- warningPressing the kettlebell inward instead of staying vertical
- warningUsing a kettlebell too heavy for the available stability
- warningNeglecting core bracing throughout
helpFrequently asked questions
Why cross the leg during this floor press?expand_more
It allows a slight torso rotation that increases the pressing range compared to a standard floor press.
What kettlebell weight should I start with?expand_more
Start light, since the exercise demands more stability than a standard press at the same load.
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