Bottom Up Press
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The Bottom Up Press (bottoms-up kettlebell press) is a shoulder and grip stability exercise where you press a kettlebell overhead while holding it upside down by the handle. The unstable load demands high forearm, rotator cuff, and core control. Ideal for shoulder health and pressing stability; requires a light-to-moderate kettlebell.
How to Perform Bottom Up Press
- 1Grip a kettlebell by the handle so the bell faces up (bottoms-up), knuckles pointed toward the ceiling, wrist stacked and rigid.
- 2Bring it to a tall rack/front position at shoulder height with the elbow under the bell; brace the core hard.
- 3Inhale, then exhale as you press slowly overhead, keeping the bell balanced and the wrist neutral—do not let it flop.
- 4Lock out with the arm vertical and shoulder packed, pause briefly while balancing.
- 5Lower under control to the rack without losing the bottoms-up orientation.
- 6Switch arms across sets. Use lighter loads than a normal press.
- 7Key form tips: Crush the handle; move slowly; abort the rep if balance fails. Common mistakes: using too much weight, soft wrist, or rushing the press.
