Kettlebell Kneeling Overhead Bottom-Up Press
Test your stability and strength! The Kettlebell Kneeling Overhead Bottom-Up Press builds serious shoulder control. Advanced exercise!
The Kettlebell Kneeling Overhead Bottom-Up Press is a compound exercise that mainly works the chest and triceps, with help from the core. You'll need: kettlebells.
Required Equipment
Kettlebell Kneeling Overhead Bottom-Up Press Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Lower Chest (pectoralis minor); Deep Core (transverse abdominis)
Kettlebell Kneeling Overhead Bottom-Up Press Variations and Alternatives
How to do the Kettlebell Kneeling Overhead Bottom-Up Press
Begin by kneeling on the ground with a kettlebell beside you. Ensure that your thighs are perpendicular to the floor and your back is straight.
Pick up the kettlebell with one hand and clean it to a bottoms-up position, where the bell is facing upwards and the handle is down, holding it at shoulder height. Keep your wrist straight and firmly grip the kettlebell handle.
Ensure your core is engaged to maintain balance and stability.
Press the kettlebell overhead, extending your arm fully. Keep the movement steady to maintain control of the kettlebell in the bottoms-up position. Your bicep should be close to your ear at the top of the movement.
Pause briefly at the top with your arm fully extended.
Slowly lower the kettlebell back down to the starting position at your shoulder while continuing to stabilize the kettlebell in the bottoms-up position.
Complete the desired number of repetitions on one arm before switching to the other.
Be sure to keep your shoulders down and back throughout the exercise and avoid leaning to the side or arching your lower back excessively.
Please take caution with this exercise, as the bottoms-up position requires substantial grip strength and shoulder stability. It is advanced and should be attempted by those who have experience with kettlebell training and good shoulder mobility.
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Kettlebell Kneeling Overhead Bottom-Up Press FAQs
What muscles does the Kettlebell Kneeling Overhead Bottom-Up Press work?
The Kettlebell Kneeling Overhead Bottom-Up Press mainly works the chest and triceps, with help from the core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Kettlebell Kneeling Overhead Bottom-Up Press?
Kettlebells.
Is the Kettlebell Kneeling Overhead Bottom-Up Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Kettlebell Kneeling Overhead Bottom-Up Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Kettlebell Kneeling Overhead Bottom-Up Press variations and alternatives?
Similar exercises include the Kettlebell Clean & Push-Press, Kettlebell Single-Arm Clean & Push-Press, Alternating Kettlebell Press and Alternating Kettlebell Floor Press.
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