Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredKettle Bells
- MechanicsCompound
- Force TypePush (Unilateral)
- Experience LevelBeginner
- Secondary Muscles
Abs, Traps, Triceps
Target Muscle Group
Shoulders
Standing One Arm Bottoms Up Kettlebell Press Overview
The standing one arm bottoms up kettlebell press is a variation of the kettlebell press and an exercise used to strengthen the muscles of the shoulders.
The kettlebell provides a unique implement as the weight isn’t distributed evenly at the handle like dumbbells or barbells. And maintaining the bottoms up position challenges the forearm to keep the weight upright.
Unilateral exercises, such as the standing one arm bottoms up kettlebell press, train one side of the body at a time to help develop balanced strength and an aesthetic physique.
Standing One Arm Bottoms Up Kettlebell Press Instructions
- Assume a standing position while grasping a kettlebell with a neutral grip in one hand.
- 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.
Standing One Arm 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.
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