The bottoms up kettlebell press is an excellent movement to help build shoulder strength and stability. You will need a light kettlebell to perform this movement.
This movement is called “bottoms up” because the kettlebell is pressed overhead with the bottom of it facing up towards this ceiling. This can be a difficult movement and requires intentional movement through the whole exercise.
We recommend doing this movement from a half-kneeling stance. Start by kneeling on your left knee and the right leg in front at a 90-degree angle. Once you’re in this half-kneeling position, tighten the core and squeeze the glutes.
With your left hand, pick up your kettlebell by the handle with the bottom of the kettlebell facing up. It’s important that the forearm stays vertical to the ground and the wrist stays stacked over the elbow.
From here, press the kettlebell up overhead ensuring that your elbow does not flare out to the side. Keep your abs contracted the whole time to avoid arching through the low back.
Drive the kettlebell all the way up overhead until your arm is completely extended.
Stay in control over the kettlebell the entire time. Because the bottom is facing up, you will have to work to keep the kettlebell from flipping over. Move in a slow and controlled manner.
Once you’ve reached full extension, bring the kettlebell back down to the starting position. This is one rep.
You can do this movement in a variety of different positions. Once you’ve mastered the movement, try it from a seated or standing position. All the same cues apply.
Joel Runyon is the founder of IMPOSSIBLE® - performance lifestyle brand encompassing performance apparel & formulas, IMPOSSIBLE Fitness® programs, and a philanthropy arm. An endurance athlete and entrepreneur - he's also the creator of MoveWellApp and owns Ultimate Meal Plans. Find out what next challenge Joel is crossing off his impossible list here.