Set-up: Lie down flat on your back, with a single dumbbell. Start with a light weight to be sure you can handle the instability and positioning. Extend your knees and hips forcefully to stand up, using that momentum to press the kettlebell overhead as you extend your arm. Instructions . 6. Most of the chest exercises that I teach have us lying on our backs with either one or two kettlebells in hand. The floor (or flat) press, alternating floor press, single kettlebell floor press, bottoms-up floor press and chest crushers are some of movements we practice on a regular basis. Step 1: Place a kettlebell on the floor in front of you. The one-arm floor press strengthens the chest, shoulders, and triceps while creating balance and stability on each side.

The kettlebell sit and press is our only floor based pressing exercise. Go down on the floor in a high plank position with one arm resting on the kettlebell. Trainer’s Tip: This is meant to be one single move, not two. Slow and steady reps are key to perfect form. After the press, slowly lower your arm down to the racked position (where it is at the top of a clean), and then do the 20-to-40 meter carry. Use this and other single-arm exercises to help improve any one-side dominance and balance out muscle symmetry. One-Arm Squat to Press. Stand with your feet straight and shoulder-width apart. Two-Arm Goblet Press The two-arm Goblet press is a great way to prime the muscles for overhead pressing movements.
Ensure that you lower your body down to the floor slowly using a 3 second lowering count. This kettlebell deadlift will work the lower body, posterior chain, and core. Similar to the position in the goblet squat, hold the kettlebell by the handles and tuck your elbows in towards the sides of the body along the ribcage so the weight rests relatively comfortably in this position. one-arm dumbbell floor press.
You will need good hip mobility, shoulder mobility, core strength and shoulder strength to complete this exercise. Kettlebell Single-Arm Deadlift. The one arm bottoms up kettlebell floor press is a variation of the one arm dumbbell floor press and an exercise used to strengthen the muscles of the triceps. Retract your shoulder blades and brace your core. You’ll use one arm at a time with a heavy weight. Keeping the legs straight sit up and press the kettlebell overhead. The one arm bottoms up kettlebell floor press provides all sorts of unique challenges for the pecs and core. Hold the kettlebell in the racked/clean position as you push your glutes back, then bend your knees to lower into a squat. How To Do The One-Arm Kettlebell Clean. This move also actively engages the core.

Lift the dumbbell with a strong, fully closed grip. Now actively screw them into the floor so you feel your hips and glutes fire up—imagine twisting up turf beneath your feet, or using them to spread a bunched-up carpet apart.