Strength
Kettlebell One-arm Floor Press
From a secure lying position, press above the shoulder and lower until the upper arm gently touches the floor. Up and down counts as one repetition on that side.
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Get ready
- Sit beside the bell, then lie on the bell side with knees bent. Grip the handle with the working hand and cover that hand with the other hand. Hold the bell close to your chest and roll onto your back with both hands securing it; never drag it over your face.
- Plant both feet with knees bent. Set the working upper arm on the floor at a comfortable angle from your trunk, forearm upright and wrist straight; the bell rests against the back of the forearm.
How to do it
- Remove the assisting hand only when the bell is secure. Press upward until the arm is straight above the shoulder, keeping your hips on the floor and wrist stacked above the elbow.
- Lower slowly until the upper arm gently touches the floor; do not bounce or let the wrist bend backward. Breathe out on the press and in on the lowering.
Finish the movement
- With both hands, lower the bell close to your chest, roll onto the bell side and place it on the floor. Release only after it is stable. Sit up without holding the bell and reset on the other side.
Make it easier
- Assist the setup, press and lowering with your other hand, or rehearse without the bell.
Make it harder
- Pause gently on the floor before the next press, without relaxing your grip.
Common mistakes
- Bouncing the elbow, arching to lift the hips, flaring the arm far sideways or letting the bell drift toward the face.
When to stop or adjust
- End the set if grip slips, control or balance is lost, or pain, numbness or dizziness appears. Set the bell down under control before resting.
- Stop if you cannot keep the bell clear of your face or securely complete the two-hand roll-out.