One-Arm Floor Press (Kettlebell)
How to do it
Lie on the floor with the knees bent and one kettlebell cleaned to the shoulder, the bell resting on the back of the forearm. Press to a full lockout over the shoulder with the wrist straight, then lower until the upper arm touches the floor and pause. Keep the ribcage square — the offset load will try to roll you toward the bell. Complete the reps on one side before switching.
Setup
On your back, knees bent and feet flat, free hand on the floor for support. Bell cleaned to the working shoulder and sitting in the crook of the wrist, forearm vertical, elbow tucked to the ribs.
Where you should feel it
Across the chest on the working side, triceps at lockout, and the obliques bracing against the offset load. Wrist pain usually means the bell has fallen back instead of sitting stacked over the forearm.
When to use it
The kettlebell's offset load makes this harder to stabilise than the dumbbell version, so use it when you want the anti-rotation demand as much as the press. 8-12 reps per side.