Bent Press
Bent Press is a skill – side-bending overhead press exercise involving Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rectus abdominis
- Secondary muscles
- Gluteus maximus, Hamstrings, Erector spinae, Quadriceps femoris, Deltoid, Triceps brachii
- Exercise type
- Skill – side-bending overhead press
Exercise technique
- Rack
Use a safe clean to bring the kettlebell to your shoulder.
- Base
Set your feet wide enough for the side bend.
- Gaze
Watch the kettlebell and align your wrist with your forearm.
- Lower sideways
Lean away from the load while pushing your hips back.
- Press
Lower your body beneath the load as you extend your elbow to bring the arm vertical.
- Rise
Use controlled support from your free hand to bring your torso upright.
- Lower the weight
Establish balance, then lower the kettlebell to the shoulder rack.
Key technique points
- Learn this advanced skill with light weight.
- Keep the load on a vertical line.
- Use the hip hinge.
- Do not throw your free hand toward the floor.
- Coordinate elbow extension with torso descent.
- Stabilize the shoulder before standing.
Common mistakes
Pressing only with the shoulder
Do not turn the bent press into a strained shoulder press while leaning sideways.
Twisting the lower back
Do not concentrate hip and chest movement in the lower spine.
Load drifting sideways
Do not move the kettlebell outside the shoulder’s support line.
Lowering quickly
Do not fall onto your free hand to establish balance.
Bending the vertical arm
Do not lose overhead arm support as you rise.
Lowering early
Do not pull the weight to your shoulder before your torso is upright and balanced.
Frequently asked questions
Bent Press: why is “Pressing only with the shoulder” a mistake?
Do not turn the bent press into a strained shoulder press while leaning sideways.
Bent Press: why is “Twisting the lower back” a mistake?
Do not concentrate hip and chest movement in the lower spine.
Bent Press: why is “Load drifting sideways” a mistake?
Do not move the kettlebell outside the shoulder’s support line.
Bent Press: why is “Lowering quickly” a mistake?
Do not fall onto your free hand to establish balance.
Bent Press: why is “Bending the vertical arm” a mistake?
Do not lose overhead arm support as you rise.
Bent Press: why is “Lowering early” a mistake?
Do not pull the weight to your shoulder before your torso is upright and balanced.
What should I focus on when doing Bent Press?
Learn this advanced skill with light weight. Keep the load on a vertical line. Use the hip hinge. Do not throw your free hand toward the floor. Coordinate elbow extension with torso descent. Stabilize the shoulder before standing.
Related exercises
- Kneeling Ab Wheel Rollout
- Bear Plank
- Bicycle Crunch
- Cable Crunch
- Captain's Chair Knee Raise
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.