Kettlebell Overhead Bottom-Up Press
Test your stability & strength! The Kettlebell Overhead Bottom-Up Press builds shoulder power while demanding serious control. Start light!
The Kettlebell Overhead Bottom-Up Press mainly works the shoulders, with help from the core and triceps. You'll need: kettlebells.
Required Equipment
Kettlebell Overhead Bottom-Up Press Muscles Worked
Primary
Front Shoulder (anterior deltoid)
Secondary
Deep Core (transverse abdominis); Triceps (triceps brachii)
Kettlebell Overhead Bottom-Up Press Variations and Alternatives
How to do the Kettlebell Overhead Bottom-Up Press
Stand with your feet shoulder-width apart and hold a kettlebell by the handle with one hand. The kettlebell should be upside down with the bottom facing up, hence the term "bottoms up".
Begin with the kettlebell positioned near your shoulder, with your forearm vertical and your elbow bent.
Brace your core to stabilize your torso and ensure your wrist is straight and strong to maintain the kettlebell's position.
Press the kettlebell upwards, extending your arm fully without locking your elbow. Keep the bottom of the kettlebell pointing upwards as you press.
Control the kettlebell as you slowly return to the starting position near the shoulder.
Perform the desired number of repetitions before switching to the other arm.
Tips: Be aware this exercise requires significant control, stability, and strength due to the upside-down position of the kettlebell, making it more challenging than a typical shoulder press. Start with a lighter kettlebell until you become comfortable with the balance required for this exercise. Ensure you perform the exercise with controlled movements to prevent injury, especially focusing on maintaining a strong wrist. Keep your back straight throughout the exercise to avoid any undue stress on your spine.
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Kettlebell Overhead Bottom-Up Press FAQs
What muscles does the Kettlebell Overhead Bottom-Up Press work?
The Kettlebell Overhead Bottom-Up Press mainly works the shoulders, with help from the core and triceps. The main muscles are the anterior deltoid.
What equipment do you need for the Kettlebell Overhead Bottom-Up Press?
Kettlebells.
What workout day should the Kettlebell Overhead Bottom-Up Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Kettlebell Overhead Bottom-Up Press variations and alternatives?
Similar exercises include the Kettlebell Single-Arm Clean & Push-Press, Kettlebell Arnold-Press, Kettlebell Halo and Kettlebell Bent Press.
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