Image of Kettlebell Extended Range One Arm Press on Floor

Kettlebell Extended Range One Arm Press on Floor

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The Kettlebell Extended Range One Arm Press on Floor is a strength-building exercise that targets the shoulder, tricep, and core muscles, offering a full-body workout. It is suitable for both beginners and advanced fitness enthusiasts as it can be adjusted according to individual strength and flexibility levels. This exercise is particularly beneficial for those looking to improve upper body strength, flexibility, and stability, and it also aids in enhancing functional movements in daily life.


Step-by-step guide:

  1. Bend your knees and place your feet flat on the floor, keeping your other arm by your side for stability.
  2. Using your core and arm strength, press the kettlebell straight up towards the ceiling, fully extending your arm but not locking your elbow.
  3. Hold this position for a moment, ensuring your shoulder is stable and you're engaging your core.
  4. Slowly lower the kettlebell back down to your chest, keeping your arm close to your body, then repeat the exercise for your desired number of repetitions before switching to the other arm.

Exercise Tips:

  • Controlled Movement: The key to this exercise is slow, controlled movement. As you lower the kettlebell, keep your elbow close to your body. Don't let your arm flail out to the side. This is a common mistake that can lead to injury.
  • Full Range of Motion: To get the most out of this exercise, use the full range of motion. Lower the kettlebell until your upper arm is resting on the floor, then press it back up to the starting position. Don't cheat yourself by only doing half reps.
  • Keep Your Shoulder Down: Another common mistake is lifting your shoulder off the floor as you press the kettlebell


Can beginners do the Kettlebell Extended Range One Arm Press on Floor?

Yes, beginners can perform the Kettlebell Extended Range One Arm Press on Floor exercise. However, it's important to start with a lighter weight to focus on form and prevent any potential injuries. This exercise requires a certain level of strength and balance, so it may be beneficial to have some basic fitness training before attempting it. Always remember to warm up before exercising and cool down afterwards. If you're unsure about doing the exercise correctly, seek guidance from a fitness professional.

What are common variations of the Kettlebell Extended Range One Arm Press on Floor?

  • Kettlebell One Arm Floor Press with Bridge: This variation adds a glute bridge to the movement, increasing the challenge to your lower body and core.
  • Kettlebell One Arm Chest Press: Instead of pressing straight up, you press diagonally across your body towards your opposite shoulder, working your chest muscles.
  • Kettlebell One Arm Press with Leg Lift: While performing the press, lift the opposite leg off the floor to engage your lower abs and improve balance.
  • Kettlebell One Arm Press on Stability Ball: This variation has you lying on a stability ball instead of the floor, increasing the challenge to your core and balance.

What are good complementing exercises for the Kettlebell Extended Range One Arm Press on Floor?

  • "Kettlebell Windmills" are beneficial as they work on the obliques, shoulders, and hamstrings, thus improving overall body strength and flexibility, aiding in the stability and mobility required for the One Arm Press.
  • "Kettlebell One Arm Rows" can also enhance the Kettlebell Extended Range One Arm Press on Floor by building upper body strength and endurance, particularly targeting the back and shoulder muscles, which are key for maintaining proper form and control during the press.

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