Setup and loading

Palm facing in at the start.

How to do the one-arm kettlebell floor press step by step

Lie down with the kettlebell in one hand and your upper arm resting on the floor.
Press up while rotating your wrist.
Lower until your upper arm touches the floor.

3-4 x 8-12 · rest 60-90 s

3-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.

Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.

4-5 x 3-6 · rest 2-3 min

3-6 sets of 1-6 reps at 80-90% of your max (1RM). Rest 2 to 5 minutes.

Leave 1-3 reps in reserve. If your technique breaks down, lower the weight: strength is built with good reps.

A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.

Film yourself from the side or ask someone to watch, then tick what you get right.

Straight wristElbow at 45 degrees

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KettlebellStart with 12-16 kg (26-35 lb) for women or 16-24 kg (35-53 lb) for men.
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