One Arm Bottoms Up Kettlebell Floor Press 101 Video Tutorial
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Overview
The One Arm Bottoms Up Kettlebell Floor Press is an effective upper body exercise primarily targeting the triceps while also engaging the chest, shoulders, and core. To perform this move, you hold a kettlebell by its handle with one hand, ensuring the bottom of the kettlebell faces upward, and press it from the floor toward the ceiling. This variation of the traditional floor press challenges stability and control, as balancing the kettlebell in the "bottoms-up" position requires core activation to maintain proper posture. The movement engages the triceps during the press and activates the abs and shoulders to stabilize the kettlebell, making it a full-body exercise that improves strength and coordination.
How to Perform
Start by sitting upright on the floor with the kettlebell in one hand, gripping the handle, and using the other hand to hold the bottom of the kettlebell.
Lean back and carefully position the kettlebell so that its bottom is facing upward, directly above your body.
Once lying flat on the floor, bend your knees at about a 45-degree angle and slide your heels closer to your glutes for added stability.
With control, lower the kettlebell toward the floor by bending your elbow, allowing it to gently touch the ground. Make sure to keep your wrist straight and engage your core for balance.
Push the kettlebell back up to full arm extension by squeezing your triceps and chest muscles, ensuring a smooth and controlled motion.
Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions, maintaining proper form throughout.
Tips
To return to the sitting position, use your free hand to help guide the kettlebell down to the floor or assist in sitting up, ensuring control throughout the movement.
Avoid fully locking out your elbows at the top of the press to maintain tension in the chest, enhancing muscle engagement during the exercise.
Keep the kettlebell handle tilted slightly inward, at a 45-degree angle, to ensure your elbows stay in a natural, neutral position, reducing strain on the shoulders.
Grip the kettlebell handle as firmly as possible to activate "irradiation," a technique that increases shoulder stability by engaging surrounding muscles.
When lowering the kettlebell, avoid letting your elbows hit the floor forcefully. This can create excessive pressure between the weight and the ground, potentially leading to injury.
Throughout the movement, engage your core to prevent excessive arching of the lower back and ensure stability during both the lowering and pressing phases.
How Not to Perform
Avoid Using Momentum: Do not rely on swinging or jerking your body to press the kettlebell up. Focus on controlled, slow movements to avoid wasting energy and to properly target the triceps and chest.
Do Not Lock Out Elbows Completely: Avoid fully extending your arms and locking out your elbows at the top of the press. This reduces tension on the target muscles (triceps and chest) and could lead to unnecessary strain on the elbow joints.
Don't Let the Elbow Hit the Floor: Avoid allowing your elbow to make a hard impact with the floor at the bottom of the rep. This can cause discomfort and lead to injury due to the compressive forces generated between the kettlebell and the floor.
Don't Let Your Lower Back Arch: Ensure your lower back does not excessively arch as you perform the press. A sagging lower back can strain the spine and lead to injury. Keep your core engaged to maintain a neutral spine position.
Do Not Neglect Core Engagement: Failing to activate your core during the exercise can result in instability, leading to improper form and wasted energy. Keep your abs engaged throughout the movement to maintain control and support your spine.
Do Not Grip the Kettlebell Weakly: A weak grip on the kettlebell can lead to instability and shift focus away from the intended muscles. Squeeze the kettlebell handle tightly to engage the shoulders and promote better control.
Avoid Overextending the Shoulders: Do not allow your shoulder to rotate excessively during the press. Keep the kettlebell close to your body and maintain a neutral wrist position to protect your shoulder joint.
Don't Rush the Movement: Speeding through the exercise will reduce muscle activation and increase the risk of injury. Perform each rep with deliberate control, focusing on the mind-muscle connection, especially with the triceps, chest, and core.
Do Not Use Too Much Weight: Using a weight that is too heavy can cause you to lose control and compromise your form. Start with a manageable weight that allows you to perform the exercise with perfect technique, gradually increasing as you get stronger.
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.
