Waist Exercise · Kettlebell

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Kettlebell Bent Press

The bent press is one of the more technical strength feats in kettlebell training — pressing overhead not by driving with the shoulder, but by bending the torso underneath a locked-out arm while the hips shift to the side. It demands serious core, hip, and shoulder stability, and it's typically built up through months of mobility and positional work before adding real weight.

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Category

Waist

Equipment

Kettlebell

Target

Abs

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Kettlebell Bent Press

1. Take a shoulder-width stance, gripping a kettlebell in your right hand.
2. Bend your knees slightly and press the kettlebell overhead with your right arm, locking the elbow out.
3. Turn your torso toward the left, shifting your body weight onto your left foot.
4. Bend your left knee to lower your torso toward the floor, while keeping your right arm extended straight overhead.
5. As you descend, keep your gaze on the kettlebell and your chest lifted.
6. Once your left hand reaches the floor, drive through your left foot and straighten that leg, pushing your hips forward.
7. As your hips drive forward, use your core and right arm to press the kettlebell back up to the top.
8. Continue for your target number of reps, then switch to the other side.

Technique & Form Tips

Focus on trunk flexion, rotation, or anti-movement stability as required by your specific variation. Maintain the suggested pelvic and spinal orientation to keep tension focused on the abdominal area throughout each repetition or hold.

Common Mistakes to Avoid

• Copying the wrong trunk action: Follow the demonstrated movement. A held plank, rotation and crunch require different actions rather than the same repeated trunk curl.
• Lower back arching: Keep the spine controlled to prevent the lower back from hyperextending under the load.
• Excessive speed: Perform movements with deliberate control rather than relying on rapid, bouncing motions.

How to Breathe During This Exercise

Maintain a steady breathing rhythm during the effort.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Kettlebell Bent Press mainly targets your Abs, with your Shoulders helping support the movement, along with your Triceps, Obliques.

More Waist Exercises

3/4 Sit-Up Body Weight · Abs 45° Side Bend Body Weight · Abs Air Bike Body Weight · Abs Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have kettlebell? These target the same abs with different equipment.

Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band · Abs

FAQ

What muscles does the Kettlebell Bent Press work?

The Kettlebell Bent Press mainly works your abs. It also helps strengthen your shoulders and triceps, obliques. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Kettlebell Bent Press?

You do the Kettlebell Bent Press with a kettlebell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Kettlebell Bent Press?

One mistake to watch for is copying the wrong trunk action: Follow the demonstrated movement. A held plank, rotation and crunch require different actions rather than the same repeated trunk curl.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Kettlebell Bent Press?

Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.

What's a good alternative to the Kettlebell Bent Press?

The Arms Overhead Full Sit-Up (male) trains your abs with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.