Extended-Range One-Arm Kettlebell Floor Press

intermediate · push_horizontal

Setup

Set the kettlebell on the floor beside the working shoulder. Roll onto your side facing it, hug the handle to your chest with both hands, and only then roll onto your back — never lie flat first and reach out to lift it one-handed. Lie on your back with the bell in the same-side hand right over your chest. Bend the knee on that side and let it cross over the midline of your body while the opposite shoulder and hip press into the floor, which lets the pressing shoulder drop lower and opens up the range.

Execution

Start with your elbow resting on the floor, the kettlebell held steady right over your chest.
Exhale and press the kettlebell straight up toward the ceiling, extending the elbow fully without locking it hard.
Keep the wrist stacked directly under the kettlebell the whole way up.
Inhale and lower the kettlebell under control until the elbow lightly touches the floor.
If you stall mid-press, bring the elbow down to the floor and leave it there, then bring your free hand up to help the bell back onto your chest instead of grinding the rep out.
To finish the side, hug the bell to your chest with both hands, roll onto that side and set it on the floor, then switch the kettlebell and the bent knee to the other side.

Breathing

Exhale as you press the kettlebell up, inhale as you lower it. Do not hold your breath at the bottom; if you have high blood pressure, heart disease, a hernia or you are pregnant, use a lighter load and keep breathing steadily.

Quick cues

Wrist stacked under the bell.
Elbow taps the floor light.
Knee crosses over to open the shoulder.
Press straight up, not on an angle.

Common faults

Fault: The kettlebell drifting off the straight line above the shoulder
Fix: Look straight up at the bell and adjust so the wrist stays directly under it.
Fault: The elbow slamming down hard onto the floor at the bottom
Fix: Lower under control and let the elbow just tap lightly before pressing again.
Fault: The torso rolling further along with the pressing arm
Fix: Press the opposite shoulder and hip firmly into the floor so the torso rolls no further than the crossed knee already puts it.
Fault: Not bending the same-side knee, so the shoulder never gets the extra range
Fix: Bend the knee and bring it across the midline before starting the press.

Equipment

kettlebell

Muscle groups

chest, shoulders, arms