Kettlebell Bent Press

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Learn how to do the Kettlebell Bent Press with proper form and technique. This kettlebell exercise primarily targets your Abs, with secondary emphasis on Shoulders, Triceps, Obliques.

Kettlebell Bent Press exercise demonstration showing proper form

How to Do the Kettlebell Bent Press

Follow these steps to perform the Kettlebell Bent Press with correct form:

  1. 1Stand with your feet shoulder-width apart, holding a kettlebell in your right hand.
  2. 2Bend your knees slightly and press the kettlebell overhead with your right arm, keeping your elbow locked.
  3. 3Rotate your torso to the left, shifting your weight onto your left foot.
  4. 4Bend your left knee and lower your torso towards the ground, keeping your right arm extended overhead.
  5. 5As you lower, keep your eyes on the kettlebell and your chest lifted.
  6. 6Once your left hand touches the ground, push through your left foot and straighten your left leg, driving your hips forward.
  7. 7As you drive your hips forward, use your core and right arm to press the kettlebell back up to the starting position.
  8. 8Repeat for the desired number of repetitions, then switch sides.

Kettlebell Bent Press Muscles Worked

Primary

abs

Secondary

shoulderstricepsobliques

Exercise Details

Equipment
kettlebell
Body Part
waist
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).

Sets & Reps by Goal

Strength

Sets
3–5
Reps
3–6
Rest
2–3 min

Progressive overload is key — add weight when you can complete all reps with solid form.

Hypertrophy

Sets
3–4
Reps
8–15
Rest
60–90 s

Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.

Endurance

Sets
2–3
Reps
15–25
Rest
30–60 s

High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.

Which Workout Splits Include Kettlebell Bent Press?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

F

Full Body

Any session

B

Bro Split

Abs/Core Day

Training Day Types:core

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Frequently Asked Questions

What muscles does the Kettlebell Bent Press work?

The Kettlebell Bent Press primarily targets your Abs. Secondary muscles worked include Shoulders, Triceps, Obliques. This makes it an effective exercise for developing your waist.

What equipment do I need for the Kettlebell Bent Press?

The Kettlebell Bent Press requires kettlebell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Kettlebell Bent Press with proper form?

Start by Stand with your feet shoulder-width apart, holding a kettlebell in your right hand. Bend your knees slightly and press the kettlebell overhead with your right arm, keeping your elbow locked. Rotate your torso to the left, shifting your weight onto your left foot. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

How often should I do the Kettlebell Bent Press?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).

What are the best sets and reps for the Kettlebell Bent Press?

It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.

Which workout splits is the Kettlebell Bent Press best for?

The Kettlebell Bent Press fits well into the following training splits: Full Body (Any session), Bro Split (Abs/Core Day). It is classified as a core movement.

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