Single Arm Bottoms-up Kettlebell Press
10 reps
Press the kettlebell overhead while balancing it bottoms-up.
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SHOULDERS
Single Arm Bottoms-up Kettlebell Press
This press flips the kettlebell so its bell sits above your fist, which forces you to grip hard and control the wobble as you press. Working one arm at a time exposes strength differences, and the unstable bottoms-up position drives up shoulder and core activation. It's a demanding drill for grip, stability, and shoulder control.
How to do it
- 1
Hold a kettlebell in one hand and bring it to the rack position, either with a clean or a boost from your free hand.
- 2
Balance the bell upside down in front of your shoulder, palm facing in, elbow bent near 90 degrees.
- 3
Grip hard and press the bell straight overhead while bracing your core and back for stability.
- 4
Keep your chest up and shoulder set as you lock out overhead.
- 5
Lower the bell back to the rack under control, keeping it balanced, then finish your reps and switch hands.