Bottoms-Up Kettlebell Press

Bottoms-up press: with the kettlebell upside down, grip and shoulder stability take charge.

• Compound
• kettlebell
• Beginner

How to do it

• Hold the bell upside down by the handle with a firm grip and keep it vertical
• Ribs down and glutes squeezed so you do not arch the lower back
• Press straight overhead and lower under control to collarbone height

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Lower for 2–3 s into the stretch and press with intent

Common mistakes

• Arching the lower back to finish the press
• Choosing a weight so heavy that the bell tips forward

Muscles worked

Primary

• Anterior deltoid

Secondary

• Triceps

Alternatives

• Seated Kettlebell Shoulder Press
• Dumbbell Shoulder Press
• Standing Overhead Press