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All shoulders exercisesShoulders · Gym

Bottoms-Up Kettlebell Press

Kettlebell held upside-down. Unstable shoulder and grip builder.

AdvancedKettlebell3 × 6–8/side
Bottoms-Up Kettlebell Press demonstration thumbnail — How to PROPERLY Bottoms Up Kettlebell Press
ShouldersKettlebell

Bottoms-Up Kettlebell Press

Demo · Colossus Fitness

Verified Bottoms-Up Kettlebell Press demonstration by Colossus Fitness. Click to play.

How to do the Bottoms-Up Kettlebell Press

  1. 1Elbow close to ribs
  2. 2Wrist straight
  3. 3Press under control

Benefits of the Bottoms-Up Kettlebell Press

  • Builds strength and size in the shoulders through a full, controlled range of motion
  • Also trains core, grip as supporting movers
  • The offset load adds grip and stabilizer demand a straight bar never touches
  • A high-skill progression that pays off once the easier variations feel controlled

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4McGill (2010) — Core training: evidence translating to better performance and injury preventionStrength and Conditioning Journal
  5. 5Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services