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
Tall Kneeling One Arm Bottoms Up Kettlebell Press Overview
The tall kneeling one arm bottoms up kettlebell press is a variation of the kettlebell press and an exercise used to strengthen the muscles of the shoulder.
By kneeling, you take the leg drive out of the exercise so all of the emphasis of the movement is on the pressing muscles.
Unilateral exercises, such as the tall kneeling one arm bottoms up kettlebell press, train each side of the body individually to build balanced strength and a more aesthetic physique.
Tall Kneeling One Arm Bottoms Up Kettlebell Press Instructions
- Assume a tall kneeling position (both knees down) with your knees 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.
Tall Kneeling 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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