Kettlebell Extended Range One Arm Press On Floor 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Kettlebell
Fitness Level
Intermediate
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Kettlebell Extended Range One Arm Press On Floor is a compound chest-focused exercise that also engages the triceps and core for stability. Performed lying on the floor with knees bent and feet flat, this movement involves pressing a kettlebell upward with one arm, extending fully without locking the elbow. The floor position limits excessive shoulder strain while allowing for a greater range of motion compared to a standard floor press, thanks to the kettlebell's design. This makes it a highly effective unilateral pushing exercise for building upper-body strength and improving muscular balance and control.
How to Perform
Get into Position:
Lie down flat on your back with your knees bent and your feet firmly planted on the floor. Hold a kettlebell in one hand, resting it near your chest. Let your opposite arm relax by your side or extend it out slightly for balance.
Set Your Core and Grip:
Before pressing, engage your abdominal muscles to stabilize your torso. Ensure your wrist is straight and your grip on the kettlebell is strong.
Begin the Press:
Drive the kettlebell upward in a controlled motion, extending your arm toward the ceiling. Keep the movement smooth and steady—your elbow should straighten but not lock out completely at the top.
Pause and Stabilize:
At the top of the lift, pause briefly. Focus on keeping your shoulder secure and avoid letting it roll forward. Your core should remain tight throughout the hold.
Controlled Descent:
Slowly lower the kettlebell back to the starting position, maintaining control. Keep your elbow close to your body as the weight comes down, avoiding any sudden drops or wobbling.
Repeat:
Complete your desired number of repetitions on one side, then carefully switch the kettlebell to the other hand and perform the same steps.
★ 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
Move with Intention:
Focus on slow, deliberate movement throughout the entire press. When lowering the kettlebell, keep your elbow tucked in toward your side. Allowing it to drift outward puts unnecessary stress on your shoulder joint and can increase the risk of strain.
Use the Complete Range:
For the best muscle engagement, allow your arm to come all the way down until your triceps gently touch the floor. Then press back up without rushing. Avoid stopping halfway—each repetition should move through the full motion to be effective.
Anchor the Shoulder:
Make sure your shoulder blade stays grounded throughout the lift. It’s common to see the shoulder creep upward or peel off the floor during the press—don’t let that happen. Keeping the shoulder down and back helps maintain proper alignment and protects the joint.
Quality Over Speed:
Never prioritize speed over control. This exercise is most effective when each rep is performed with intention and focus. Use a weight you can handle confidently while keeping perfect form.
Stabilize Through the Core:
Your trunk should remain steady, resisting any twist as you press. The slower you go, the more your core will activate to maintain balance and control.
How Not to Perform
Don’t Let Your Elbow Flare Out:
If your elbow drifts away from your side during the lowering phase, it puts extra strain on your shoulder and takes tension away from your chest. Always keep the elbow angled close to your ribs for proper alignment and safer mechanics.
Avoid Rushing Through Reps:
Quick, uncontrolled presses reduce time under tension and increase the risk of losing control. Move slowly and stay in control—especially during the descent—to keep the chest engaged and protect your joints.
Don’t Arch Your Lower Back:
If your core is not activated, your lower back may arch off the floor. This puts pressure on your spine and shifts focus away from the pressing muscles. Keep your abs tight and your lower back gently touching the floor throughout the set.
Never Lock Out the Elbow at the Top:
Snapping the elbow into full lockout puts stress on the joint and shifts tension off the chest and triceps. Extend your arm fully, but stop just before locking out to keep the muscles activated and safe.
Don’t Let the Shoulder Pop Up:
If your shoulder lifts off the ground during the press, it reduces stability and increases risk of shoulder impingement. Keep the shoulder down and "packed" into the floor to maintain strong, controlled movement.
Don’t Grip the Kettlebell Loosely:
A weak grip can cause wobbling and reduce control during the press. Make sure your wrist stays straight and your grip is firm to stabilize the kettlebell and prevent energy leaks.
Don’t Twist Your Torso to Help the Lift:
Twisting the torso or shifting your hips to help push the weight makes the movement less effective and puts your spine at risk. Keep your core braced and your body square to the floor.
Avoid Starting Too Heavy:
Using a kettlebell that’s too heavy can lead to breakdown in form and increase injury risk. Always master the technique first with a moderate weight, then build up gradually as strength improves.
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.
