Bodyweight
3/4 Sit Up
Abs · Core
Intermediate6
Demonstration
IntermediateCompoundKettlebell
Kettlebell Bent Press
Abs · Core
4
sets
6–8
reps
2m
Rest time
~9
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart, holding a kettlebell in your right hand.
- 2
Bend your knees slightly and press the kettlebell overhead with your right arm, keeping your elbow locked.
- 3
Rotate your torso to the left, shifting your weight onto your left foot.
- 4
Bend your left knee and lower your torso towards the ground, keeping your right arm extended overhead.
- 5
As you lower, keep your eyes on the kettlebell and your chest lifted.
- 6
Once your left hand touches the ground, push through your left foot and straighten your left leg, driving your hips forward.
- 7
As you drive your hips forward, use your core and right arm to press the kettlebell back up to the starting position.
- 8
Repeat for the desired number of repetitions, then switch sides.
Muscles worked
Primary
Abs
shoulders
Secondary
shoulderstricepsobliques
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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