10 Best Kettlebell Bent Press Alternatives for Home Workouts
If you can’t perform the kettlebell bent press, use movements that load the obliques and demand overhead stability. Top options include the kettlebell windmill, Turkish get-up, single-arm overhead carry, landmine press with rotation, and the Pallof press with rotation. Cue: brace your obliques, hinge at the hips, and keep the shoulder packed.
Original Exercise: Kettlebell Bent Press
How to Perform Kettlebell Bent Press
- Stand with your feet shoulder-width apart, holding a kettlebell in your right hand.
- Bend your knees slightly and press the kettlebell overhead with your right arm, keeping your elbow locked.
- Rotate your torso to the left, shifting your weight onto your left foot.
- Bend your left knee and lower your torso towards the ground, keeping your right arm extended overhead.
- As you lower, keep your eyes on the kettlebell and your chest lifted.
- Once your left hand touches the ground, push through your left foot and straighten your left leg, driving your hips forward.
- As you drive your hips forward, use your core and right arm to press the kettlebell back up to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Best Kettlebell Bent Press Alternatives
1. Advanced Kettlebell Windmill
98.7% MatchHow to perform this exercise
- Clean and press a kettlebell overhead with one arm.
- Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Keep the non-working arm behind your back and turn your feet out at a forty-five degree angle from the arm with the kettlebell.
- Lower yourself as far as possible.
- Pause for a second and reverse the motion back to the starting position.
2. Double Kettlebell Windmill
93% MatchHow to perform this exercise
- Place a kettlebell in front of your front foot and clean and press a kettlebell overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces forward.
- Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell.
- Bending at the hip to one side, sticking your butt out, slowly lean until you can retrieve the kettlebell from the floor. Keep your eyes on the kettlebell that you hold over your head at all times.
- Pause for a second after retrieving the kettlebell from the ground and reverse the motion back to the starting position.
3. Barbell Standing Ab Rollerout
84.2% MatchHow to perform this exercise
- Stand upright with your feet shoulder-width apart and hold the barbell with both hands in front of your thighs.
- Engage your core and slowly roll the barbell down towards the ground, keeping your back straight and your arms extended.
- Continue rolling the barbell forward until your body is fully extended and your hands are directly above your head.
- Pause for a moment, then slowly roll the barbell back towards your thighs, maintaining control and keeping your core engaged.
- Repeat for the desired number of repetitions.
4. Cable Standing Lift
82% MatchHow to perform this exercise
- Stand facing the cable machine with your feet shoulder-width apart.
- Hold the cable handle with both hands and position it at waist height.
- Engage your core and maintain a straight back throughout the exercise.
- Keeping your arms straight, exhale and lift the cable handle up towards your opposite shoulder, rotating your torso.
- Pause for a moment at the top, then inhale and slowly lower the cable handle back to the starting position.
5. Barbell Side Bent V. 2
80.9% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a barbell with both hands, palms facing down.
- Keep your back straight and core engaged throughout the exercise.
- Slowly bend your torso to the right side, lowering the barbell towards your right knee.
- Pause for a moment, then return to the starting position.
- Repeat the movement on the left side.
6. Barbell Rollerout
80.4% MatchHow to perform this exercise
- Kneel on the floor and hold a barbell with both hands, shoulder-width apart.
- Roll the barbell forward, extending your arms and keeping your core engaged.
- Continue rolling forward until your body is fully extended and your arms are overhead.
- Pause for a moment, then slowly roll the barbell back towards your knees, maintaining control.
- Repeat for the desired number of repetitions.
7. Barbell Rollerout From Bench
80.4% MatchHow to perform this exercise
- Start by kneeling on the floor with a barbell placed on a bench in front of you.
- Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
- Keeping your core engaged and your back straight, slowly roll the barbell forward, extending your arms in front of you.
- Continue rolling the barbell forward until your body is fully extended and your arms are overhead.
- Pause for a moment at the fully extended position, then slowly roll the barbell back towards your body, returning to the starting position.
8. Dumbbell Side Bend
80.1% MatchHow to perform this exercise
- Stand up straight with your feet shoulder-width apart and hold a dumbbell in one hand, letting it hang down by your side.
- Keeping your back straight and your core engaged, slowly bend sideways at the waist towards the opposite side of the dumbbell, lowering the weight as far as you comfortably can.
- Pause for a moment, then slowly return to the starting position.
- Repeat for the desired number of repetitions, then switch sides and repeat.
9. Dumbbell Rotation Reverse Fly
76.1% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing inwards.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
- Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the floor.
- Rotate your arms so that your palms are facing downwards.
- Slowly lower your arms back to the starting position.
10. Cable Side Bend Crunch (bosu Ball)
74.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a cable handle in one hand.
- Place the other hand on your hip.
- Engage your core and slowly bend sideways towards the hand holding the cable, keeping your back straight.
- Pause for a moment at the bottom of the movement, then slowly return to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Why You Might Need a Kettlebell Bent Press Alternative
You might substitute the bent press because of shoulder pain, limited kettlebell skill, or lack of a heavy bell. The bent press combines lateral flexion, thoracic rotation, and an eccentric drop under load—movements that can aggravate a compromised shoulder or low back. Alternatives let you isolate rotation, train anti-rotation stability, or reduce ROM while still loading the obliques, lats, and glutes. For example, the windmill preserves lateral flexion with less axial compression; the Turkish get-up builds transitional core strength and scapular control. Cue: start lighter, keep scapula retracted, and control descent to protect the shoulder and spine.
How to Choose the Right Substitute
Select a substitute based on your limiting factor: mobility, pain, or equipment. If you lack kettlebells but have a bar, use landmine presses for diagonal drive—push through the hips and rotate the torso. If shoulder stability is the issue, pick Pallof presses or single-arm carries to train anti-rotation under load; brace your core and exhale on the press. For rotational strength and full-body coordination, choose the Turkish get-up and progress by loading slowly and maintaining a neutral spine. Program for progressive overload: increase load, range, or time under tension while preserving clean mechanics.
Frequently Asked Questions
What muscles does Kettlebell Bent Press work?
The bent press primarily targets the obliques and quadratus lumborum via lateral flexion and the rectus abdominis for anti-extension. It also requires deltoid and rotator cuff stability plus lat and glute activation to transfer load as you shift under the bell; cue: keep the scapula packed and drive the hips back during descent.
What is the best bodyweight alternative to Kettlebell Bent Press?
A weighted-free single-arm side plank with controlled reach is the most direct bodyweight option because it trains oblique anti-lateral flexion and shoulder stability. Cue: stack your feet, squeeze the glutes, push the ribs down, and reach overhead while maintaining a straight line from shoulder to ankle.
Can I build muscle without doing Kettlebell Bent Press?
Yes. You can build core and shoulder muscle using progressive alternatives like Turkish get-ups, windmills, overhead carries, and landmine rotations. Focus on increasing load or time under tension, and cue consistent bracing and full hip-to-shoulder integration to elicit hypertrophy and strength gains.
More Exercise Alternatives
Find Alternatives for Any Exercise
Use our free tool to discover the best substitute exercises based on your available equipment and goals.
Try the Exercise Substitution Finder →