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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

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  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