- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredKettle Bells
- Force TypePush (Unilateral)
- Experience LevelBeginner
- Secondary Muscles
Abs, Traps, Triceps
Target Muscle Group
Half Kneeling Bottoms Up Kettlebell Press Overview
The half kneeling bottoms up kettlebell press is a variation of the kettlebell shoulder press and an exercise used to strengthen the muscles of the shoulder.
The unilateral loading of the half kneeling bottoms up kettlebell press challenges your core to stabilize the spine as you perform the pressing movement pattern.
The kettlebell also provides a stabilization challenge as you fight to keep the weight facing bottom up.
Half Kneeling Bottoms Up Kettlebell Press Instructions
- Assume a half kneeling position with your knee directly underneath your hip and your toes tucked.
- Position the kettlebell in a bottoms up position and keep the elbow in line with the shoulder.
- Press the bell overhead until the shoulder reaches full flexion and the elbow is locked out.
- Slowly lower the kettlebell back to the starting position and repeat for the assigned number of repetitions.
Half Kneeling Bottoms Up Kettlebell Press Tips
- Focus on squeezing the hand tightly, almost as if you’re trying to leave fingerprints on the handle.
- Don’t allow the head to jut forward excessively.
- Drive the bicep to the ear and exhale as you press.
- If you sense any pressure in your neck or traps during the movement, look to address a lack of thoracic spine extension or shoulder flexion.
- Keeping the elbows slightly bent at the top and not locking out entirely will help to keep tension on the shoulders.
- If you can’t lock out the elbows overhead than it may indicate a lack of shoulder mobility due to poor scapular upward rotation.