Extended Range One-Arm Kettlebell Floor Press
Extended Range One-Arm Kettlebell Floor Press is a resistance exercise – compound chest press exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major
- Secondary muscles
- Triceps brachii, Anterior deltoid, Serratus anterior
- Exercise type
- Resistance exercise – compound chest press
Exercise technique
- Lie down
Bring the kettlebell beside your chest for a single-arm press and lie on your back.
- Crossed leg
Bend the knee on the working-arm side and move it across your body’s midline with control.
- Free support
Establish torso balance through your free arm and floor contacts.
- Grip
Wrap your thumb around the handle and keep your wrist neutral over your forearm.
- Press
Extend your elbow while bringing the upper arm across your torso to press the kettlebell upward.
- Top control
Stabilize the load over the working shoulder without turning the leg-induced rotation into a swing.
- Return
Slowly bend your elbow to return to the same start, using the comfortable extended range with muscular control.
Key technique points
- Cross the knee on the working side.
- Keep torso rotation controlled.
- Carry the kettlebell above your elbow.
- Bring the upper arm inward with control.
- Return without striking the floor.
- Use equal control on both sides.
Common mistakes
Reverting to a standard floor press
Do not abandon the crossed-leg setup and change the start; use the extended range in the chosen controlled torso position.
Swinging from the knee
Do not move the crossed leg quickly to launch the kettlebell; generate the press with your arm and chest.
Excessive torso rotation
Do not roll so far sideways that the load moves outside your shoulder; maintain balance through your free arm and floor support.
Dropping the wrist backward
Do not let the bell tip behind your hand; keep the handle aligned with your forearm.
Striking the elbow on the floor
Do not measure the extra range by hard floor contact; return slowly to the bottom.
Moving across at the top
Do not shift the kettlebell over the other shoulder; stop on the balanced support line over the working shoulder.
Frequently asked questions
Extended Range One-Arm Kettlebell Floor Press: why is “Reverting to a standard floor press” a mistake?
Do not abandon the crossed-leg setup and change the start; use the extended range in the chosen controlled torso position.
Extended Range One-Arm Kettlebell Floor Press: why is “Swinging from the knee” a mistake?
Do not move the crossed leg quickly to launch the kettlebell; generate the press with your arm and chest.
Extended Range One-Arm Kettlebell Floor Press: why is “Excessive torso rotation” a mistake?
Do not roll so far sideways that the load moves outside your shoulder; maintain balance through your free arm and floor support.
Extended Range One-Arm Kettlebell Floor Press: why is “Dropping the wrist backward” a mistake?
Do not let the bell tip behind your hand; keep the handle aligned with your forearm.
Extended Range One-Arm Kettlebell Floor Press: why is “Striking the elbow on the floor” a mistake?
Do not measure the extra range by hard floor contact; return slowly to the bottom.
Extended Range One-Arm Kettlebell Floor Press: why is “Moving across at the top” a mistake?
Do not shift the kettlebell over the other shoulder; stop on the balanced support line over the working shoulder.
What should I focus on when doing Extended Range One-Arm Kettlebell Floor Press?
Cross the knee on the working side. Keep torso rotation controlled. Carry the kettlebell above your elbow. Bring the upper arm inward with control. Return without striking the floor. Use equal control on both sides.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.