Bottoms-Up Kettlebell Press

Body region

• Shoulders
• Arms

Muscles

Main

• Deltoid
• Triceps

Helps

• Serratus Anterior
• Trapezius
• Flexor Digitorum Superficialis

Holds

• Infraspinatus
• Rectus Abdominis
• External Oblique

Equipment

• Kettlebell

Technique

1. Clean a kettlebell to the rack position with the bell upside down, handle gripped tightly and the elbow close to your ribs.
2. Keep the wrist straight and the forearm vertical, with the bell balanced above your fist.
3. Brace your abs and press the bell straight up until the arm is locked out.
4. Lower it slowly back to the rack, keeping the bell balanced.

Cues

• Squeeze the handle hard; the grip creates the stability.
• Press close to the head and in a straight line.
• Use a light bell until the balance feels easy.

Common mistakes

• Letting the wrist bend and the bell tip over.
• Using too heavy a bell, which risks dropping it on the head or shoulder.
• Flaring the elbow out away from the body.
• Leaning back to push the bell up.

Alternatives

• Kettlebell Overhead Press
• Half-Kneeling Kettlebell Overhead Press
• One-Arm Dumbbell Overhead Press