Bottoms Up Kettlebell Press: How-to, Tips & More
The Bottoms Up Kettlebell Press is a intermediate compound exercise for your shoulders. You do it with kettlebells, one side at a time. It is a good fit when your goal is both strength and muscle growth.
Besides the shoulders, it also works your triceps and upper chest, so it fits well in a session that trains those muscles together.
Muscles worked
Shoulders
Primary
Triceps
Secondary
Upper chest
Secondary
How to do the Bottoms Up Kettlebell Press
- Hold a kettlebell upside down by the handle at your shoulder, bell pointing up.
- Squeeze the handle hard to keep it balanced.
- Press it overhead without letting it tip.
- Lower slowly, then switch sides after the set.
Bottoms Up Kettlebell Press tips
- Go much lighter than a normal press. Balance is the challenge.
Sets and reps
Most lifters do well with 6 to 12 reps per set, and 6 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Kettlebells
Type
Compound
Bottoms Up Kettlebell Press alternatives
Half Kneeling Kettlebell Press
Shoulders
Kettlebell Press
Shoulders
Arnold Press
Shoulders
Band Overhead Press
Shoulders
More shoulders exercises
Alternating Dumbbell Shoulder Press
Dumbbells
Arm Circles
Bodyweight
Band External Rotation
Resistance band
Band Front Raise
Resistance band
Barbell Front Raise
Barbell
Barbell Overhead Press
Barbell
Frequently asked questions
What muscles does the Bottoms Up Kettlebell Press work?
The Bottoms Up Kettlebell Press mainly works your shoulders, with help from your triceps and upper chest.
How many sets and reps should I do?
A good starting point is 6 to 12 reps per set, and many lifters get the best results between 6 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Bottoms Up Kettlebell Press good for beginners?
Yes. The Bottoms Up Kettlebell Press is considered intermediate and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Bottoms Up Kettlebell Press?
You need kettlebells.
Add Bottoms Up Kettlebell Press to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon