One-Arm Kettlebell Floor Press

A pressing movement performed from the floor with a kettlebell, using the floor to reduce range of motion and allow heavy loading while protecting the shoulder.

Instructions

1. Lie on your back on the floor holding a kettlebell with one hand. Your upper arm should rest on the floor for support, with the palm facing inward.
2. Plant your feet on the floor for stability and engage your core.
3. Press the kettlebell straight up toward the ceiling while rotating your wrist so your palm faces forward at the top.
4. Pause briefly with your arm fully extended.
5. Lower the kettlebell back to the starting position with control.
6. Complete all repetitions on one side before switching arms.

Tips

• Keep your lower back pressed to the floor to prevent excessive arching
• Use a full range of motion from your upper arm touching the floor to full extension
• Rotate your wrist smoothly during the pressing motion
• Maintain a neutral head position throughout
• Brace your core to stabilize your body
• Keep your feet planted to generate leg drive if needed