Instructions for performing the Bent Press with a kettlebell (practice only under the supervision of a professional and without any pre-existing spinal injury or pain):
Stand with your feet slightly apart.
Bring the kettlebell to the shoulder or rack position.
Position your elbow in the iliac crest.
Bend down towards the crossed knee without separating your elbow from your hip.
Keep your gaze on the weight.
Touch your hand to the knee.
Slide your elbow up and back along your spine while strongly activating your latissimus dorsi.
Perform a press as strongly as possible while leaning slightly to the side, but much more forward and downward. The left knee may bend, and the right knee should bend slightly.
Touch your forearm to your knee and fully extend your arm by pushing against the weight.
Position your shoulder correctly.
Bend the knee on the same side as the weight.
Rise up using your legs.
Always keep your eyes on the weight.
Always keep the arm holding the weight perpendicular to the ground.
Practicing with kettlebells doesn't require many adaptations.
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