Bent Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Compound
Force Type
Core
Required Equipment
Kettlebell
Fitness Level
Advanced
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Bent Press is a kettlebell exercise that primarily targets the abs while engaging the obliques as secondary muscles. It involves a combination of pressing and side-bending movements, requiring core stability, shoulder mobility, and controlled breathing. This exercise emphasizes proper technique to maximize abdominal activation and oblique engagement while maintaining balance and coordination throughout the movement.
How to Perform
Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder level with a firm grip.
Press the kettlebell overhead while keeping your arm fully extended and locked out.
Begin to bend at the waist on the opposite side of the lifted kettlebell, keeping your torso straight and core engaged.
Slowly lower your body toward the side while allowing the kettlebell to move slightly forward, maintaining control throughout.
Keep your supporting arm relaxed at your side and maintain a neutral spine to protect your lower back.
Lower yourself until your hips are near full flexion or as far as your mobility allows without losing balance.
Reverse the motion by engaging your obliques and abs to lift your torso back to the starting upright position.
Lower the kettlebell safely back to shoulder level and repeat the movement on the other side if desired.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core tight throughout the movement to maximize abs engagement.
Focus on controlled breathing, exhaling as you bend and inhaling as you return.
Maintain a neutral spine to prevent lower back strain.
Move slowly and deliberately to ensure balance and stability.
Avoid letting the kettlebell drift too far forward or backward.
Use a weight that allows proper form without compromising control.
Engage your obliques to assist with the side-bending motion.
Keep your supporting arm relaxed and stable for better balance.
Ensure your feet remain firmly planted to provide a solid base.
Practice with lighter weights first to master the technique before progressing.
How Not to Perform
Don’t arch or round your lower back while bending to the side.
Don’t use momentum to swing the kettlebell instead of controlled pressing.
Don’t bend too quickly or jerk your body, which can strain muscles.
Don’t let your feet lift off the ground or lose your balance.
Don’t grip the kettlebell too loosely, risking dropping it.
Don’t lean forward or backward excessively, keeping the bend strictly lateral.
Don’t hold your breath; maintain steady breathing throughout.
Don’t use a weight that is too heavy and compromises form.
Don’t neglect engaging your obliques and abs during the motion.
Don’t lock your knees stiffly; keep a slight softness to absorb movement safely.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
