Alternating Kettlebell Press on Floor

Setup

1. 01Lie on the floor with knees bent and feet flat.
2. 02Bring a kettlebell into position on each side so the bell rests against the back of the forearm.
3. 03Keep wrists neutral and knuckles pointed toward the ceiling.
4. 04Press both bells to lockout above the shoulders to start.

Execution

1. 01Lower one kettlebell until the upper arm rests lightly on the floor, keeping the other locked out overhead.
2. 02Pause briefly with the triceps on the floor.
3. 03Press that bell back to lockout without twisting the torso.
4. 04Repeat on the other side, alternating with control.

Checkpoints

• -The non-working arm stays fully locked out and vertical.
• -Wrists stay neutral with the bell seated on the forearm.
• -Hips and shoulders stay square on the floor.
• -Upper arm touches down softly; no dropping into the floor.

Common mistakes

• -Letting the locked-out bell drift outward or bend at the elbow.
• -Rolling the torso toward the lowering side.
• -Bending the wrist back so the bell hangs instead of stacking.
• -Bouncing the upper arm off the floor to start the press.