The bent press is a classic weightlifting exercise in which you press a weight over your head by using your body while holding the weight with one hand. It improves full-body stability and strength, particularly in your shoulder, spine and pelvis. Use a kettlebell, barbell, dumbbell or sandbag to create different resistances and challenges. The bent press can help you determine whether one side of your body is more coordinated, mobile or stable than the other. Fitness professional Pavel Tsatsouline, author of "The Naked Warrior," suggests that you master the overhead squatting pattern before attempting the bent press.
Overhead Deep Squat
Step 1
Hold a dowel over your head with both hands, and stand with your legs about shoulder-width apart.
Step 2
Inhale and squat as low as you can while keeping your torso upright and your knees and feet pointing forward. Hold this position for one deep breath.
Step 3
Exhale and stand straight up, keeping your torso upright and the dowel over your head. Perform two to three sets of six to eight reps.
Barbell Bent Press
Step 1
Stand with your feet about shoulder-width apart and hold a 30-lb. barbell over your right shoulder in your right hand.
Step 2
Bend your torso forward at your waist and bend your knees slightly, turning your torso to your right as you move. Keep your right hand and barbell in the same level of height as you gradually straighten your arm as you bend down. Reach to the ground with your left hand for balance. Keep your eyes on the weight at all times.
Step 3
Squat slightly to generate strength, and stand straight up, pressing the barbell over your body. Never hunch your spine or lift the weight with your arm. Lower the weight to your shoulder and repeat the exercise on the opposite side of your body.
Things You'll Need
- 30-lb. barbell
- 4-foot long dowel
References
- "Kettlebells From the Ground Up"; Gray Cook and Brett Jones; 2010
- "The Naked Warrior"; Pavel Tsatsouline; 2003
