Bent Press
Differentiation: Mechanics
This variation of a windmill is unique. Here is how: you lower your working arm downward to shoulder level as your lowe your torso. This movement adds a concentric contraction to your deltoids. Concentric contraction increases their overall size. You work one arm for a full set, | then switch the kettlebell to your other arm.
Starting Position
To get into starting position, do this...
1) Obtain one kettlebell.
2) Locate an area of the gym with ample floor space to perform the exercise.
3) While holding a kettlebell in one hand, walk over the the spot where you will perform the exercise and stand.
4) Place your feet about shoulder-width apart.
5) Allow the kettlebell to hang loosely at your side.
6) Raise the kettlebell up to your right shoulder, while rotating your wrist, so that your palm is facing forward.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Gradually lean your torso to the left...
3) ...until you can touch the floor with your left hand.
4) While you bend downward, simultaneously press the kettlebell straight upward with your working arm.
5) Until your working arm is fully extended and perpendicular to the floor.
6) ...keeping your non-working arm straight and perpendicular to the floor.
7) Gradually stand upright, keeping the kettlebell extended over your head.
8) ...until the kettelbell is at its hghest point.
9) Lower the kettlebell downward.
10) ...until the kettlebell is back down at shoulder level.
11) Repeat reps for a full set on that side of your body.
12) When all reps are finished, switch the kettlebell to your left hand. Then, perform the same number of reps using your other arm.
Proper Form
Pay special attention to following proper form by...
Keep your eyes on the kettlebell throughout the movement.
Keep your arm straight up - while holding the kettlebell.
Keep your other arm straight down throughout the exercise.
Gear Advice
To perform this exercise, you will need access to Kettlebells. If you want to perform this exercise at home, we have listed a link below to the Kettle Bell made by Cap Barbell - which you can order from Amazon dot com.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Cap Kettle Bell 35lb | $46.10 |
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