Kettlebell One Arm Floor Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Kettlebell
Fitness Level
Advanced
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Kettlebell One Arm Floor Press is an effective exercise primarily targeting the chest, with secondary engagement of the triceps. This move involves lying on your back while holding a kettlebell in one hand, with your arm fully extended towards the ceiling. By lowering the kettlebell down towards the floor by bending your elbow, you bring your upper arm to the ground before pressing the weight back up to the starting position. This exercise helps to build upper body strength, particularly in the chest and triceps, while also improving stability and control in the shoulders. It is typically performed one arm at a time, making it a great unilateral movement to address muscle imbalances.
How to Perform
Begin by lying on your back and gripping a kettlebell with one hand, ensuring that your arm is fully extended, pointing straight up towards the ceiling.
Slowly lower the kettlebell by bending your elbow, guiding the weight downward until your upper arm lightly makes contact with the floor.
Press the kettlebell back upwards to the starting position, fully extending your arm to its maximum reach.
Repeat the movement for the prescribed number of reps on one arm before switching to the other side and repeating the process.
Throughout the exercise, maintain control of the kettlebell to ensure smooth and steady motion, keeping your core engaged for stability. Be mindful of your elbow positioning and avoid letting it flare out too much, as this can reduce the effectiveness of the exercise and increase the risk of strain.
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Tips
Maintain a Steady Pace: While pressing the kettlebell upwards, make sure your arm is fully extended without locking your elbow. Avoid speeding through the motion, as doing so can cause a lack of control and may increase the risk of injury. Focus on executing each phase—both the upward press and downward return—slowly and deliberately to ensure proper form and stability.
Activate Your Core: To maximize the benefits of the exercise, engage your core muscles throughout the entire movement. This helps stabilize your body, offering more strength and control during the press. A common error is neglecting core engagement, which can lead to imbalance and reduce the effectiveness of the exercise.
Control Your Shoulder Position: Keep your shoulder aligned and avoid letting it rise towards your ear. This ensures proper form, protecting the shoulder joint and preventing unnecessary strain during the exercise.
How Not to Perform
Avoid Locking the Elbow: Do not extend your arm so fully that your elbow locks at the top. This can place unnecessary stress on the joint and reduce the effectiveness of the exercise. Instead, stop just short of locking the elbow to keep tension on the target muscles and protect your joints.
Don’t Rush the Movement: Do not perform the press too quickly, as speeding through the exercise can cause loss of control and increase the risk of injury. Focus on a slow, controlled motion both when lowering and lifting the kettlebell to ensure you’re fully engaging the muscles and performing the exercise correctly.
Don’t Flare the Elbow Out Too Much: Avoid letting your elbow flare excessively out to the side as you lower the kettlebell. This can reduce the effectiveness of the chest activation and strain your shoulder. Keep your elbow at a more neutral angle to focus on the chest while protecting the shoulder joint.
Neglecting Core Engagement: Don’t forget to engage your core during the exercise. Failing to do so can cause instability, reduce the press's efficiency, and put unnecessary strain on your lower back. Keep your core tight throughout the movement to maintain proper posture and control.
Avoid Using Momentum: Do not use momentum or swing the kettlebell to press it upward. This can result in wasting energy and reducing the exercise's effectiveness. Instead, focus on steady, controlled movements, using muscle strength rather than momentum to perform the lift.
Don’t Overarch the Lower Back: Avoid arching your lower back excessively while performing the press. This can lead to discomfort and increase the risk of injury. Keep your back neutral, and ensure your torso remains stable by engaging your core throughout the movement.
Incorrect Shoulder Positioning: Don’t let your shoulder move out of alignment or rise toward your ear. Keep the shoulder stable and avoid shrugging to maintain proper form and prevent shoulder strain.
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.
