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Kettlebell Bent Press

The bent press is when a weight is brought from the floor to overhead using only one hand while bending your body to the side, it is good for flexibility, and building power. Learn how to do the bent press exercise using kettlebells.

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The Bent Press

By Chris Lancaster

This drill, perhaps like no other, demands respect. It is not easy. Speaking personally, I battled with this animal for two months before getting it right. Here is the punch line: stick with it, because it is arguably la creme de la creme for core development. Wait a second. He didn't say tricep and shoulder development. As the name implies, this is a press, right? Wrong!! It is a mere illusion. The lifting arm straightens as a result of leaning forward and away from the kettlebell. No active press. Because this drill is so technically demanding, I will now provide a frame by frame. It is imperative that you try to understand and master the role of the flexed lat, and leverage. Since many problems can be traced to an ineffective warm up, I have outlined a sample that works for me.

To prepare:
1. Perform a set of standing good mornings, x5 reps;
2. Add weight, and perform another set, x5 reps;
3. Perform a light set of KB rows, x10-15 reps.

Two ways to begin:
1. Clean the KB, or
2. With two hands, swing the KB up (*)
*when going for a PR, I use this method to save energy

The basic stance:
1. If lifting on the right side:
2. Right foot is turned in slightly;
3. Right leg is straight;
4. Right hip is wide and out;
5. The KB is down and back, over the right hip. The lifting elbow must be down and back to trigger the "reflex" in the flexed lat. Also, nudge the KB back slightly (1") to further accentuate this response;
6. The lifting forearm is vertical;
7. An imaginary line forms from the KB, forearm, hip, on down. This helps to create tremendous leverage;
8. Squeeze the KB handle, and flex the lat on the lifting side;
9. Imagine trying to tightly hold a newspaper under the armpit, this is the idea. Keep it tight. You should feel the KB float upward about 1" if this is done properly.
10. Left foot is turned out slightly, about 18-20" from the right foot. Note that structural differences, i.e., height, change this;
11. Left leg is bent;
12. Trunk is flexed slightly forward;
13. Eyes are glued to the KB throughout.

Starting:
1. With a great emphasis on points 5-9 above:
2. Begin to slowly lean forward and away from the KB;
3. Do this slowly, and try to feel the lifting arm naturally straightening. Think of doing a negative-only one arm chin here. The body moves away, the arm straightens. The KB rides on the flexed lat throughout. Very, very important. You should feel the KB floating up, effortlessly.
4. Keep the KB over the wide right hip to maximize leverage, do not allow it to drift;
5. The left arm is opposite the lifting arm, for balance;
6. Keep leaning forward and away from the KB, while slightly turning the opposite shoulder down between the knees. There is no need to completely "corkscrew", as some older sources suggest. Emphasize down and away, not simply around. The arm straightens inch by inch, slowly, and naturally.

Finish:
1. Once the arm has straightened, bend both knees, and squat up to finish this drill. Remember: you must lean far enough away to allow the arm to straighten without an active press. Be patient.

A few guidelines to live by:
a) KB weight: Use a KB slightly heavier than your best strict press. If the KB is too light, chances are it will not pull the lifting elbow down and back at the start, triggering the lat response.
b) Reps: I never go over 5, and generally do sets of 2-4, with an emphasis on slowing down, and really grinding the core muscles. That is the true benefit of this drill. c) Frequency: Speaking personally, I do this once every 10-14 days. When done properly, i.e., slowly, without an active press, it does take a lot of energy. For that reason, do this drill early in the workout.
d) Workout design: I generally do a "bent press workout", including standing good mornings, windmills, and the bent press. Work sets are usually 3-5 on both sides.
e) Two Hands Anyhow & Gladiator: At the bottom of the bent press, have a second lighter bell (should ideally be 1/3 of the bent press weight) ready, and carefully curl it to the opposite shoulder, stand up, and strict press it. This is a two hands anyhow. A Gladiator is also possible. Again, once at the bottom of the bent press, and with the lifting arm straightened completely overhead, lean down on the opposite arm, and carefully walk back and straighten both legs. Eyes are glued to the KB at all times. If lifting on the right, the points of support are the left hand, and left foot. Raise the right leg in the air slightly to increase core tension. Personally, I view these last two drills as circus stunts, and do not make a point of training them. The bent press should be enough.

Lastly, be patient, and take the time to learn this exercise. The rewards in core development will be well worth it.

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