Muscles worked
What the bottoms-up kettlebell press trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Pick a light bell. Choose a kettlebell well under what you press right side up. You should be able to hold it bottoms up at your shoulder for a few seconds without it shaking.
- 02
Clear the space. Train on a floor where a dropped bell does no harm, with nothing and no one beside you. Keep your feet out from under the bell.
- 03
Get it upside down. Lift the bell to chest height by the handle, using your free hand to steady the bell and turn it bottoms up. Let go with the free hand only once it is balanced.
- 04
Set the grip. Center the handle in your palm and squeeze it as hard as you can. Keep your wrist straight, knuckles pointing at the ceiling.
- 05
Rack position. Hold the bell just in front of your shoulder with your forearm vertical and your elbow under the handle, tucked in close to your ribs and slightly in front of your body.
- 06
Stand tall and tight. Feet about hip width, knees locked, glutes squeezed and abs braced. Make a fist with your free hand. Half kneeling is a good place to start.
Step by step
How to do the bottoms-up kettlebell press
- 01
Breathe and brace. Take a breath into your belly and tighten your trunk before the bell moves. Keep squeezing the handle the whole time.
- 02
Press. Press the bell straight up, keeping your forearm vertical and the bell stacked over your wrist. Move slowly enough that it stays upright.
- 03
Lock out. Finish with your arm straight, the bell over your shoulder and your biceps close to your ear. Your ribs stay down and you do not lean away.
- 04
Pause. Hold the lockout for a breath with the bell still and upright before you start down.
- 05
Lower slowly. Bring the bell back down the same path to the rack position, under control, keeping the forearm vertical. Let it settle and stay still at your shoulder before the next rep.
Cues to say in your head
- Crush the handle
- Forearm stays vertical
- Knuckles to the ceiling
- Slow and stacked
- Ribs down, glutes tight
Fix these first
Common mistakes
Using a bell that is too heavy
Drop to a bell you can hold steady at the shoulder. If it wobbles before the press starts, it is too heavy for this lift.
Loose grip
Squeeze the handle as hard as you can before and during every rep. Most tipped bells start with a grip that relaxed.
Bent wrist
Keep your knuckles pointing up and your wrist straight, so the bell sits right over your forearm.
Elbow drifting out to the side
Start with the elbow under the handle, slightly in front of your body, and keep the forearm vertical as you press.
Leaning away from the bell
Brace your abs, squeeze your glutes and make a fist with your free hand. Start half kneeling if you keep side bending.
Rushing the rep
Press and lower at a slow, even speed with a short pause at the top. Speed hides a balance you do not have yet.
Stay safe
Use a light bell and clear space around you, and keep your head out of the bell's line as it rises and falls. If the bell starts to tip, do not try to catch it: let it fall away to the side and move your feet clear. End the set when your grip or the bell starts to shake on every rep, and lower it to the rack while you still have control. Stop if you feel sharp or pinching shoulder pain and get it checked rather than pressing through it.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Technique | 3 to 5 | 3 to 5 per arm | 50–65% 1RM | 1 to 2 min |
| Strength | 3 to 5 | 3 to 5 per arm | 75–85% 1RM | 2 to 3 min |
| Muscle | 2 to 4 | 6 to 10 per arm | 65–75% 1RM | 1.5 to 2 min |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Strength sets
162–183lb
3 to 5 sets of 3 to 5 per arm reps, 2 to 3 min rest. Load is a fraction of your best bottoms-up press, not your normal press. Stop before the bell starts to tip.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Bottoms-Up Kettlebell Press questions
What muscles does the bottoms-up kettlebell press work?
The front delts and triceps do the pressing, with help from the side delts, traps and serratus. Your forearm and grip work hard to keep the bell upright, and your abs and glutes keep you from leaning.
What are the benefits of the bottoms-up kettlebell press?
It builds grip strength and teaches you to press with a straight wrist, a vertical forearm and a steady shoulder, because any wobble tips the bell. Coaches often use it as a light press or a warm up to clean up pressing technique.
How heavy should a bottoms-up kettlebell be?
Usually a lot lighter than the bell you press right side up. Start with one you can hold steady at your shoulder for a few seconds and press for clean reps without it tipping.
Why does my kettlebell keep tipping over?
Usually because your grip relaxed, your wrist bent back, or your forearm leaned off vertical. Squeeze harder, keep your knuckles to the ceiling and slow the rep down; if it still tips, use a lighter bell.
Should I do bottoms-up presses standing or kneeling?
Half kneeling is a good place to start because it stops you leaning back or using your legs. Move to standing once you can press steady reps with a still trunk.
Is the bottoms-up press good for your shoulders?
It trains your shoulder to stay steady and controlled under a light load, which is why it shows up in many programs. It is not a fix for shoulder pain, so if pressing hurts, get it looked at before you load it.
Train in Protocol
Log your bottoms-up kettlebell press by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.