Zirv Fitness
Strength exercise

Kettlebell Bottom-up Press

How to do it

  1. Hold a kettlebell upside down in one hand, gripping the handle so the bell points toward the ceiling at shoulder height.
  2. Brace your forearm, wrist, and core to keep the bell balanced and steady before pressing.
  3. Press the kettlebell straight overhead while continuously stabilizing the bell against tipping, working the shoulders, core, and forearm flexors.
  4. Lower the kettlebell back to shoulder height slowly, maintaining the same upright grip throughout.
  5. Breathe steadily and avoid holding your breath as you fight to keep the bell balanced.
  6. Keep the wrist stacked directly under the bell rather than letting it cock backward, which lets the kettlebell tip out of position.

Muscles worked

ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
Forearm FlexorsGroup of muscles on the inner forearm responsible for wrist flexion and grip strength. All Forearm Flexors exercises

Related Shoulders exercises

Barbell Overhead Squat (Snatch Grip)Clean Grip High PullHandstand WalkHercules HoldKettlebell Overhead CarryKettlebell Waiter Carry
Type
Strength
Equipment
Kettlebell
Primary muscles
Shoulders, Core, Forearm Flexors
Measured in
Reps and weight