Kettlebell Standing Bottoms-up One Arm Shoulder Press

Category

Shoulders

Difficulty

Advanced

Equipment

Kettlebells

Primary muscles

Anterior Deltoids

Secondary muscles

Triceps Brachii

How to do it

1. Stand with your feet shoulder-width apart, holding a kettlebell in your right hand with the bell facing up (bottoms-up position). Place your left hand on your hip.
2. Press the kettlebell overhead by extending your elbow, keeping your wrist straight.
3. Once your arm is fully extended overhead, pause for a second to fully activate the shoulder muscles.
4. Slowly lower the kettlebell back to the starting position with control, keeping the bottoms-up orientation throughout the movement. Repeat for the desired number of repetitions.

Form tips

• Maintain a strong grip on the kettlebell to keep it stable in the bottoms-up position.
• Start with a lighter weight to master the balance and control required for the bottoms-up position.
• Avoid locking your elbow completely at the top of the press to protect your joint.