Are you ready to build rock-solid grip strength and stable, healthy shoulders?
Then the Bottoms-Up Kettlebell Press is for you.
Unlike a Shoulder Press Machine, you simply won't be able to perform this exercise if your stability, grip strength or biomechanics aren't up to snuff.
"It's corrective in nature due to the positioning of the bell. When the bottom is up your rotator cuff and other intrinsic stabilizers of the shoulder and scapula have to work harder because the bell is trying to rotate back toward its horn and your hand. The grip component helps with a concept called irradiation and can increase neural activation through the entire system if used effectively," says Mark Pryer, a Performance Specialist at the Michael Johnson Performance Physical Therapy Clinic.
That irradiation effect may be one reason why the Bottoms-Up Kettlebell Press is considered one of the safest types of overhead pressing.
The move can be performed from a half-kneeling or standing position. Start light and gradually work your way up.
How to Perform the Bottoms-Up Kettlebell Press
- Get into a standing of half-kneeling position.
- Grab a single kettlebell by the horn with one hand.
- Bring the inverted kettlebell up to about chest height.
- Keeping your shoulder blade packed down and your core tight, slowly press the kettlebell overhead.
- Return the kettlebell to the starting position.
Sets/Reps: 3×6-8 each side