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Bent press
Bent press
Bent press
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A bent press is a type of weight training exercise, wherein a weight is brought from shoulder-level to overhead one-handed using the muscles of the back, legs, and arm. A very large amount of weight can be lifted this way, compared to other types of one-hand press. It has been said that more weight can be lifted with one hand in this manner than in the typical two-handed overhead barbell press. It was a staple of the old-time strongmen and strongwomen such as Eugen Sandow, Arthur Saxon, and Louis Cyr, but is no longer popular. Like any exercise that is attempted without proper progression and full understanding, it poses safety concerns due to the thoracic rotation, and core strength required. However, proponents of the exercise argue that, since it uses the leverage of the body in order to lift the weight, if progressed to and performed correctly, it is a safe exercise. Despite its name, the arm does not press the weight aloft.

Method

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Bottom position where the athlete has come fully under the weight.

To do the bent press, one would begin by lifting the weight to the shoulder (usually a barbell, but it could be done with a kettlebell or dumbbell), either by a one or two-handed clean, or by lifting one end and "rocking" it onto the shoulder. If done with the right hand (the reverse is done for the left hand), the right leg would be straight and directly underneath the weight, with the left leg bent at a slight angle. The lifter would then bend to the left, holding the weight in the same position. The bent position, the origin of the name "bent press", allows the arm to hold the weight in position without dropping, because of the body's leverage, creating an imaginary line between the bell and the floor that travels through the right arm and right leg. The lifter continues to bend to the left until the arm is fully extended. The weight is not pressed, but held aloft while bending "underneath it". To complete the lift, after the arm is fully extended, the lifter does a slight corkscrew to get "underneath the weight" in a half or full squat position, again without pressing the weight, and then once underneath the weight with the arm locked out overhead holding the weight, the lifter stands erect, still holding the weight overhead. The weight can either be dropped or lowered in military press fashion after the lift is complete.

A key element of this lift is balance. The lifter should stare at the weight once shouldered and while the arm moves to a locked position overhead. In reality, the lifter bends his body and shoulder away from the weight, bending the opposite leg to help lower the shoulder away from the weight. The whole arm that holds the weight sort of rests on the lifter's back on that side. The opposite arm is held straight out for balance as well. Although most of the lockout is achieved by bending away from the weight, some pressing of the arm is also employed. The only real danger I ever found in this lift was dropping it on things if balance was lost (once on my mother's suitcase). A lifter can easily move away from the weight if it falls. In the 1963, as a 16-year-old, I could do 165 weighing 160 and in 1972, I did 200 weighing 198. When I was in my 50's, upon doing this lift again, I discovered extreme shoulder flexibility is required and could only do 100lbs. x 10 reps. Without good shoulder flexibility, a tear could occur. Dumbbells are harder to control than a long bar of the same weight as the longer bar will turn or rotate much more slowly while being moved. - Dale Rhoades, owner of the Des Moines Strength Institute

Records

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The world record in the bent press is 371 pounds (168 kg) by Arthur Saxon, but there were unofficial reports of him bent pressing 409.5 pounds (185.7 kg).

See also

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References

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Revisions and contributorsEdit on WikipediaRead on Wikipedia

Bent press

View on Grokipedia
from Grokipedia
The bent press is a one-handed overhead exercise originating from the late , in which the lifter cleans a or to shoulder height, then bends the body laterally and forward at the hips and knees while keeping stationary, allowing the arm to lock out overhead before returning to an upright position. This technique, which emphasizes leverage, balance, and skeletal alignment over pure muscular force, was developed by European strongmen as a method to press the heaviest possible loads overhead with a single arm, distinguishing it from stricter presses like the military press. It gained prominence during the "Bronze Era" of from the 1890s to the early , serving as a staple performance lift in shows and strength exhibitions across and the . The bent press was particularly associated with legendary strongmen such as , who set the enduring of 370 pounds (168 kg) in an official competition in 1905, with unofficial claims reaching 386 pounds (175 kg). Other notable performers included and , who used the lift to demonstrate exceptional strength and skill in the pre-World War I era. By the 1920s and 1930s, the exercise began to decline in popularity as shifted toward standardized Olympic-style competitions favoring stricter, more linear movements, though it persists in niche all-around strength associations like the All-Around Weightlifting Association (USAWA). In modern contexts, the bent press is valued for developing unilateral upper-body strength, shoulder stability, core engagement, and mobility, but its complexity requires extensive practice to execute safely and effectively.

History

Origins and Early Development

The bent press, a one-handed overhead lift involving a lateral body bend to facilitate the press, originated in the late as a feat of strength among European strongmen. It is credited to Professor Louis (born Louis Durlacher, 1844–1924), a German-American physical culturist and trainer who developed the movement during his performances and coaching in the and . Attila, known for his innovative approaches to weight training, first demonstrated the lift with over 200 pounds, marking it as a novel combination of balance, leverage, and pressing power that distinguished it from earlier overhead presses. The exercise evolved from side-bending lifts commonly featured in circus and acts, where performers used body torque to handle heavy loads in spectacular displays. , who toured and the with such routines, refined the technique to emphasize controlled lateral flexion while maintaining arm extension, transforming rudimentary bends into a structured lift. His pupil, , further popularized the bent press in the 1890s through international tours and exhibitions, integrating it into demonstrations that captivated audiences across and . Initial documentation of the bent press appears in early 20th-century literature, building on Attila's verbal teachings and unpublished methods from the –, which described lateral bending with weights as a core strength builder. By 1900, the lift had spread through European movements. It saw first competitive uses in informal challenges around this time, often as a showcase of rather than raw power. Key early milestones include its detailed exposition in Arthur Saxon's 1906 book The Development of Physical Power, which outlined the technique for broader adoption. This foundational phase laid the groundwork for the bent press's later prominence in culture.

Prominence in Strongman Culture

The bent press achieved peak prominence from the late through the early , particularly up to around , as a lift among professional performing in music halls, circuses, and public exhibitions throughout and . During this period, it served as a dramatic display of one-handed overhead power, allowing performers to hoist weights far exceeding those possible in strict presses, captivating audiences with its blend of leverage and control. Strongmen like those touring circuits and sideshows routinely incorporated the bent press into their acts, elevating it to a hallmark of the era's spectacles. The lift's integration into structured training regimens further solidified its role in strongman development, particularly through programs offered by the Milo Bar-Bell Company in the 1910s and 1920s. Founded by Alan Calvert, the company's advanced courses emphasized the bent press as one of eight standard lifts, providing detailed progressions to build the rotational stability and core strength essential for stage-ready feats. Similarly, the York Barbell Company, emerging in the 1930s as a successor to Milo's legacy, included the bent press in its foundational training systems, promoting it as a key exercise for aspiring lifters seeking to emulate professional strongmen. Within culture, the bent press embodied and bodily mastery, often featured in high-stakes challenges between rivals to settle debates over supremacy and as a centerpiece in routines that highlighted skill over mere brute force. Its slow, deliberate execution made it ideal for theatrical presentations, where performers could pause mid-lift to engage crowds, reinforcing its status as a symbol of exceptional athletic artistry in the pre-war movement. By the mid-20th century, the bent press began to wane in circles, with contributing to the decline of traditional performances; it was supplanted by the standardization of disciplines like the , snatch, and , which prioritized explosive movements over specialized side-bending techniques. The post-1940s rise of , with its focus on the squat, , and , further marginalized the lift, while growing awareness of injury risks—particularly to the spine from the extreme lateral bend—discouraged its use in organized competitive sports.

Technique

Execution Steps

The bent press begins with the lifter in a stable starting position, holding the weight—typically a , , or —racked at shoulder height in the working hand, with the tucked firmly against the or to form a supportive shelf. Feet should be positioned shoulder-width apart or slightly angled (about 45 degrees away from the working arm for better leverage), with the grip secure and the non-working hand placed on the opposite or for balance. The body is aligned vertically, core braced, and eyes focused forward to maintain posture. To initiate the lift, rotate the torso slightly away from the working arm while bending laterally at the hips and torso toward the opposite side, creating leverage through a controlled side hinge rather than a forward lean. This movement, often described as "falling away," shifts the body's center of gravity under the weight, with the free leg (opposite the working arm) remaining straight and the working leg potentially softening at the knee for stability. Exhale steadily during this bend to build intra-abdominal pressure and support the spine. The lifting arm remains semi-locked or supported by the latissimus dorsi, avoiding any primary pushing force from the shoulder or elbow. As the bend deepens, continue the body torsion to guide the weight upward, keeping the vertical and the tracking back slightly to clear the . The non-working hand can assist by pushing against the or reaching toward the for counterbalance, while the loaded straightens progressively through leverage rather than muscular press. At the bottom of the bend, descend into a partial squat with the working leg to achieve equilibrium, ensuring the weight aligns over the midline of the body. This phase emphasizes thoracic rotation and hip drive to position the under the load without straining the . From the bottom position, with the arm now locked overhead and aligned vertically above the opposite , , and ankle, extend the legs and reverse the torso bend by driving the hips forward and upward. Inhale deeply during the stand-up to replenish oxygen and maintain tension, rising to a fully erect stance with the weight stable overhead and shoulders packed. The movement relies on leg and core strength to ascend, keeping the loaded arm passive. To complete the repetition, lower the weight in a controlled manner back to the racked position at the , reversing the initial bend by rotating the and hinging at the hips while maintaining support. This descent should be deliberate to avoid momentum or loss of control, with the free hand assisting if necessary for stability. Proper execution minimizes involvement throughout, prioritizing whole-body coordination for efficiency and safety.

Equipment and Setup

The bent press primarily utilizes a one-handed as the standard implement, allowing for heavy loads up to 400 pounds in adjustable disc-loaded configurations, which was preferred by historical strongmen for maximizing pressing potential. For beginners or those emphasizing form and mobility, a or serves as an effective alternative, with typical starting weights ranging from 50 to 100 pounds and progressing to 200 pounds or more based on experience level. These variations enable easier racking—such as a into position with both hands or tilting a from the floor—while accommodating individual without compromising the lift's core mechanics. Setup begins on stable, flat flooring to ensure balance during the lateral shift. A mirror or spotter is recommended for monitoring body positioning and preventing asymmetry, particularly in the initial learning phase. Preparatory warm-ups involve lighter side bends or unloaded rotations to mobilize the torso and shoulders, typically using 20-50% of working weight for 2-3 sets of 5-8 reps. Grip variations depend on the implement: for the , an overhand grip at the center secures the load, with the elbow tucked close to the body and positioned at shoulder height in the rack. Dumbbells allow a neutral or semi-pronated grip for comfort, while kettlebells use the in a front-rack orientation to maintain forearm perpendicularity to the ground. The exercise is performed standing in an open space to accommodate the required lateral body rotation and avoid imbalance, distinguishing it from rack-dependent strict presses; no additional apparatus like benches or power racks is needed, though enhances grip security on heavier loads. Ideal environments include well-ventilated outdoor areas or spacious indoor facilities to minimize distractions and allow full range of motion.

Biomechanics and Physiology

Muscle Groups Involved

The bent press is a full-body exercise that engages multiple muscle groups through its unique combination of lateral bending, rotation, and overhead pressing, distinguishing it from more isolated pressing movements. Primary movers include the obliques, which facilitate the lateral flexion of the trunk during the bend phase, and the erector spinae, which provide spinal extension and stability to support the sideways lean. The deltoids, particularly the anterior and lateral heads, along with the brachii, are crucial for stabilizing and extending the arm to achieve lockout overhead. Secondary muscles contribute to the foundational support and power transfer throughout the lift. The and activate during the initial squat-like phase to drive upward force and maintain hip stability, while the latissimus dorsi assists in and scapular retraction to guide the bar path. The rotator cuff muscles, including the supraspinatus and infraspinatus, provide integrity against the rotational torque, and the serratus anterior helps protract the for enhanced pressing efficiency. Core engagement is integral to countering the thoracic twist and preventing spinal collapse, with the transverse abdominis contracting isometrically to brace the midsection and the serratus anterior further aiding in stabilization. This deep core activation, combined with oblique involvement, ensures intra-abdominal pressure that supports the entire kinetic chain. Neuromuscularly, the bent press demands heightened and balance, as the lifter must coordinate whole-body positioning to leverage a significant portion of their body mass—often distributing load across the legs, core, and upper body—for effective execution, unlike stricter overhead presses that isolate the upper extremities. Biomechanically, the bent press utilizes leg drive and lateral body displacement to align the weight over the base of support, effectively reducing the moment arm at the and allowing heavier loads via improved leverage rather than isolated arm strength.

Benefits and Risks

The bent press offers several key benefits for strength development, particularly in unilateral pressing capacity. As a unilateral exercise, it builds single-arm strength and helps identify and correct asymmetries, which can enhance overall functional fitness and reduce the risk of imbalances leading to . This is supported by showing that unilateral preserves strength in the contralateral limb and attenuates during periods of immobilization. Additionally, the movement engages extensively, including the obliques and transversus abdominis, promoting greater trunk stability compared to bilateral overhead presses. The exercise also improves shoulder mobility and stability by demanding thoracic spine rotation and scapular control, which can prevent shoulder injuries in overhead activities. A study on thoracic mobility exercises demonstrated significant improvements in spinal range of motion and pain reduction, underscoring the bent press's role in enhancing flexibility for dynamic movements. Furthermore, it allows lifters to handle significantly heavier loads than a strict overhead press through leverage gained by shifting the body under the weight, as exemplified by historical performer Arthur Saxon's technique of using leg drive and lateral bending to distribute the load. This leverage not only boosts overhead pressing power but also develops the lats and triceps more effectively in a stretched position. In terms of , the bent press enhances rotational power and mobility patterns beneficial for involving twisting or throwing motions, such as wrestling or discus, by training the body to generate force across multiple planes. It strengthens stabilizers throughout the kinetic chain, including the glutes and hips, contributing to better athletic performance and everyday movement efficiency. Despite these advantages, the bent press carries notable risks, especially for those with limited mobility or poor form. Improper execution, such as rotating the lumbar spine instead of the thoracic region, can strain the lower back due to torsional forces, potentially exacerbating existing spinal conditions and making it contraindicated for individuals with herniated discs or chronic back issues. Shoulder impingement is another concern, particularly in inflexible trainees, as the overhead lockout under load stresses the if stability is inadequate; losing control of the weight can lead to severe trauma. The exercise's complexity increases potential for beginners, with risks heightened by heavy loads that amplify leverage-related vulnerabilities. To mitigate these risks, practitioners should progress gradually from bodyweight side bends to light loaded variations, ensuring mastery of hip hinging and thoracic rotation before advancing. Using a spotter for heavy attempts is recommended to assist in case of failure, and proper coaching emphasizes maintaining a neutral spine and locked .

Records and Notable Performers

World Records

The official for the bent press stands at 371 pounds (168 kg), achieved by the German strongman on December 12, 1905, in , , where the lift was witnessed by a panel of judges including medical professionals and witnessed by a large audience. This feat, performed with a thick-handled globe , remains unbeaten in over a century and is widely regarded as the pinnacle of the lift's history due to its verification under competitive conditions of the era. Unofficial reports attribute even higher lifts to Saxon, including claims of up to 409.5 pounds (185.7 kg) during exhibitions, though these lacked the formal witnessing and measurement standards of official contests. Other historical accounts mention notable performances such as 209 pounds (95 kg) by American Sig Klein in the 1930s, performed in gym settings without international certification. Women's records in the bent press have limited documentation, particularly from the early 1900s when female strongwomen reportedly lifted around 100 pounds (45 kg) in demonstrations, reflecting the era's constraints on women's competitive lifting. In modern contexts, the bent press has been revived through all-round weightlifting organizations such as the International All Around Weightlifters Association (IAWA) and the All-Round Weightlifting Association (USAWA), where stricter judging rules emphasize form over maximum load. For instance, USAWA's all-time record is 209 pounds (95 kg) set by Bob Burtzloff in a 1985 competition, while contemporary events occasionally see lifts around 227 pounds (103 kg) by athletes like those competing under strongman-inspired formats in the .

Famous Practitioners

Arthur Saxon, a renowned German strongman born in 1878 and active until his death in 1921, was one of the most celebrated practitioners of the bent press, achieving a world record of 371 pounds in 1905 that stood unmatched for decades. Saxon not only excelled in the lift but also documented its techniques extensively in his 1905 book The Development of Physical Power, where he emphasized its role in building overall strength and shared training methods that influenced generations of lifters. His performances, often in competitive exhibitions across , showcased the bent press as a pinnacle of one-arm overhead lifting, highlighting his exceptional torso flexibility and . Eugen Sandow, widely regarded as the father of modern and born in 1867, was an early adopter of the bent press during the late , incorporating it into his circus and acts to demonstrate superhuman strength. Sandow, who passed away in 1925, credited with a bent press of 269 pounds, used the exercise to promote through his performances and writings, blending it with posing routines that popularized weight training among the public. His adoption helped elevate the bent press from a niche feat to a symbol of aesthetic and functional power. Louis Cyr, the Canadian known as the "Strongest Man on Earth" from 1863 to 1912, performed the bent press in numerous exhibitions, notably lifting 273 pounds one-handed during a 1892 world tour in . Cyr's feats, including this bent press executed without knee bend, underscored his immense size and power, weighing over 300 pounds at his peak, and contributed to the lift's reputation in North American circles. Among women practitioners, (1884–1952), a pioneering circus of Austrian origin, adapted the bent press for her performances, famously pressing her 165-pound husband overhead in acts that challenged gender norms of the era. Sandwina's inclusion of the lift in her routine, alongside feats like bending steel bars, helped popularize female strength exhibitions in the early 20th century. The bent press's legacy extends to influential training philosophies in the community, where it was integrated into systems by figures like in the mid-20th century. In contemporary sports, the exercise has been revived for its mobility and unilateral strength benefits, influencing protocols in organizations like StrongFirst.

References

  1. https://www.usawa.com/bent-press/
  2. https://fitnessvolt.com/arthur-saxon-bent-press/
  3. https://physicalculturestudy.com/2025/05/07/the-bent-press-the-most-fascinating-lift/
  4. https://strengthandhealth.substack.com/p/when-strength-was-skill-the-legacy
  5. https://t-nation.com/t/the-bent-press-is-the-forgotten-lift-you-need/279684
  6. https://simplexstrong.com/2019/12/siegmund-klein-how-much-can-you-bent-press-1936/
  7. https://breakingmuscle.com/how-to-get-strongman-strong-with-the-bent-press/
  8. https://www.naturalstrength.com/2022/11/professor-attila-father-of-modern.html
  9. https://www.usawa.com/louis-attila-the-professor/
  10. https://legendarystrength.com/louis-attila/
  11. https://physicalculturestudy.com/2021/04/12/who-is-professor-attila/
  12. https://physicalculturestudy.com/2020/01/03/arthur-saxon-the-bent-press-the-development-of-physical-power-london-1906/
  13. https://rarehistoricalphotos.com/early-strongmen-photographs/
  14. https://superstrengthtraining.com/milo-bar-bell-courses-alan-calvert
  15. http://crasseux.com/books/super_strength.pdf
  16. https://simplexstrong.com/2022/05/york-barbell-system-of-training-the-bent-press/
  17. https://www.girlsgonestrong.com/blog/articles/how-to-do-a-bent-press/
  18. https://simplexstrong.com/2019/09/the-bent-press-by-arthur-saxon/
  19. https://breakingmuscle.com/tackle-the-kettlebell-bent-press-part-2/
  20. https://spartantraining.se/wp-content/uploads/2015/08/physicalpower.pdf
  21. https://breakingmuscle.com/how-to-do-a-proper-bent-press-with-a-kettlebell-or-barbell/
  22. https://fitnessvolt.com/bent-press/
  23. https://fitnessvolt.com/kettlebell-bent-press-exercise/
  24. https://www.t-nation.com/training/bent-press-forgotten-lift-you-need
  25. https://www.strongfirst.com/community/threads/benefits-of-the-bent-press.21576/
  26. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5972467/
  27. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9275077/
  28. https://www.rdellatraining.com/7-powerful-reasons-to-consider-the-kettlebell-bent-press
  29. https://breakingmuscle.com/3-reasons-you-should-do-the-bent-press-the-king-of-lifts/
  30. https://www.strongfirst.com/community/threads/another-bent-press-post.6687/
  31. https://starkcenter.org/igh/igh-v10/igh-v10-n4/igh1004p22.pdf
  32. https://www.shakespeareandcobooks.com/products/development-of-physical-power-by-arthur-saxon
  33. https://barbend.com/how-strong-was-eugen-sandow/
  34. https://www.acadian.org/genealogy/families/cyr/louis-cyr/
  35. https://barbend.com/louis-cyr-history/
  36. https://breakingmuscle.com/tackle-the-kettlebell-bent-press-part-1/
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