Kettlebell Bent Press
To perform, begin with a kettlebell by/ behind your shoulder and your palm facing forward. You may do this by
cleaning the KB. Your feet should be wider than hip distance, with your knees and toes pointing out about 45 degrees or to 1 and 11. Push your butt out toward the side bending at the hip and allow your chest to rotate up toward the sky and keep your eyes on the kettlebell. Slowly lean down so that you can touch the floor with your other hand and as you are doing that, you are going to straighten your arm so the KB goes toward the sky. Pause, then come back to stand by straightening at the hip and bringing your hips back under your shoulders. Keep your chest/ head/ eyes facing the KB at all times. You can do multiple reps on one side or you can switch arms. They key to the bent press is to not press the KB up, but to press your body under the KB.
Kettlebell bent presses are part of Kyra Williams’ online personal fitness workout plans as it is great for thoracic spine twisting/ opening, hip hinging and shoulder stability. I personally love doing them as part of my warm up as they are to be done with great focus, so it’s not necessary to go fast or heavy to get the most from this exercise. You will certainly get core strengthening from this as well as some shoulder strengthening. The windmill is also great for stretching as it will open up your thoracic spine, pecs, piriformis and hamstrings.
Your Coach,
Kyra
P.S. Do you like this exercise and want others to help you achieve your personal fitness goals?
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