How to do Bottoms Up Kettle Bell Press Correctly

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INTRODUCTION

Strength and stability are absolutely paramount to having a healthy shoulder joint. While traditional overhead pressing exercises are great for developing strength, the Bottoms Up Kettle Bell Press provides a unique challenge for trainees of all levels. By holding the kettle bell upside down, it forces you to stabilize your shoulder joint, engage your core muscles and perfect your pressing technique.

This exercise is particularly helpful in individuals who may have unstable shoulder joints or rotator cuff injuries.

BOTTOMS UP KETTLE BELL PRESS FORM VIDEO

 

BENEFITS OF THE BOTTOMS UP KETTLE BELL PRESS

  • Strengthens and improves the stability of the deltoid muscles and the rotator cuff, making it useful for someone undergoing rehab

  • The instability of the load will require you to recruit many more muscle fibers helping to strengthen the rotator cuff muscle

  • Significantly improves your pressing technique as anything short of great technique will result in an inability to perform a repetition 

  • You cannot perform this exercise incorrectly, and it requires minimal coaching

  • Teaches you the importance of keeping your core and glutes braced, which is a technique that you must learn for all compound exercises

 

MUSCLES WORKED DURING THE BOTTOMS UP KETTLE BELL PRESS

  • Deltoids

  • Rotator Cuff

  • Triceps

  • Core

 

PERFORMING THE  BOTTOMS UP KETTLE BELL PRESS  WITH PROPER TECHNIQUE

  • Obtain a light kettle bell and position it onto your shoulder in a bottoms up position

  • The bell will be facing up and the handle will be down

  • Ensure that you grip the kettle bell tightly, and keep your elbow close to your body as the bottom up position will immediately create an unstable weight

 
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  • Brace your core, squeeze your glutes, and focus on keeping the kettle bell absolutely still before beginning the exercise

  • This will activate all of the surrounding muscles of the shoulder joint

  • Begin pressing the kettle bell directly overhead until your elbow is locked out

  • Your body will naturally find the path of most stability, ensuring that your technique is correct

 

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  • Slowly lower the weight and perform for the desired amount of repetitons

  • The exercise can be performed with one hand at a time, or with both hands simultaneously.

 
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SUMMARY OF THE KETTLE BELL PRESS TECHNIQUE

 

Click on each blue circle to view the key technical aspects of this exercise

 

COMMON MISTAKES

It is almost impossible to do this exercise incorrectly. Any deviation from perfect technique will simply cause the weight to become unstable and prevent you from performing a repetition.

 

 

Check out a full list of our other exercises here

 

Alex & Brittany Robles are the founders of The White Coat Trainer, a site dedicated to improving the health and wellness of busy individuals. Learn more about them here and connect with them on instagram and Twitter. Feel free to send them a message here