Bent Press

An advanced strength exercise for the abs, glutes, hamstrings, back, quads, shoulders and triceps, done with a kettlebell.

Movement guide

Bent Press

Demand · source-assignedHard (unreviewed)

Equipment requiredA kettlebell

Muscle focusAbs · Glutes · Hamstrings · Back · Quads · Shoulders · Triceps

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

Pallof press demonstrated on the 3D figure

3D demoPallof pressIntermediate · A cable machine

Similar move, intermediate grade.

This move

Bent PressAdvanced · A kettlebell

Advanced grade (source-assigned).

Harder option

Dragon flag demonstrated on the 3D figure

3D demoDragon flagExpert · A bench or box

Similar move, expert grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so. This will be your starting position.
Begin my leaning to the side opposite the kettlebell, continuing until you are able to touch the ground with your free hand, keeping your eyes on the kettlebell. As you do so, press the weight vertically be extending through the elbow, keeping your arm perpendicular to the ground.
Return to an upright position, with the kettlebell above your head. Return the kettlebell to the shoulder and repeat for the desired number of repetitions.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Abs. Also: Glutes, Hamstrings, Back, Quads, Shoulders, Triceps.

Equipment

A kettlebell

Level

Advanced (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Press Sit-Up demonstrated on the 3D figure

3D demoPress Sit-UpAdvanced · A barbell + A bench or box

Cable press and rotation demonstrated on the 3D figure

3D demoCable press and rotationIntermediate · A cable machine

Half-kneeling Pallof press demonstrated on the 3D figure

3D demoHalf-kneeling Pallof pressBeginner · A band + An anchor point

Bent-Knee Hip Raise demonstrated on the 3D figure

3D demoBent-Knee Hip RaiseBeginner · No equipment

One-arm kettlebell push press demonstrated on the 3D figure

3D demoOne-arm kettlebell push pressIntermediate · A kettlebell

Push press demonstrated on the 3D figure

3D demoPush pressIntermediate · A barbell

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Questions people ask

What muscles does the Bent Press work?

Mainly the abs, with help from the glutes, hamstrings, back, quads, shoulders and triceps.

What equipment do I need for the Bent Press?

A kettlebell.

Is the Bent Press good for beginners?

It is an advanced move. The grade comes from the source database and has not been independently reviewed. Build up to it with the Pallof press first.

What is an easier alternative to the Bent Press?

Try the Pallof press. It works similar muscles at a lower grade.

How do I make the Bent Press harder?

Progress to the Dragon flag, or add load, range or slower lowering once your form is solid.