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AdvancedShouldersKettlebellCompound

Kettlebell Bottoms-Up Press

This advanced shoulder exercise challenges stability by requiring you to press a kettlebell upside-down. It improves shoulder strength and grip while engaging stabilizer muscles.

Kettlebell Bottoms-Up Press demonstration

Visual demonstration — Kettlebell Bottoms-Up Press

Muscles Worked

Deltoid (Primary)Triceps BrachiiForearm Flexors

Step-by-Step Instructions

  1. 1Hold a kettlebell upside-down at shoulder height, bell above the handle.
  2. 2Brace your core and grip the handle tightly.
  3. 3Press the kettlebell overhead, keeping it balanced.
  4. 4Lower it back down with control.

Training Recommendations

Strength
Sets4-5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20+
Rest30-45 sec

Tips & Variations

  • Start with a light kettlebell.
  • Move slowly and stay balanced.
  • Focus on wrist and shoulder stability.

Common Mistakes to Avoid

  • Using too much weight
  • Allowing wrist to collapse
  • Losing control overhead

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