Bottoms up kettlebell press

Purpose of the exercise

Aimed at improving shoulder stability, grip strength and controlled overhead force development. Strengthens the rotator cuff, shoulder stabilisers and forearm muscles. Supports safe and stable overhead movements.

Supplies

• Kettlebell

• Flat surface

Starting position

1. Stand upright with feet hip-width apart

2. Hold the kettlebell upside down at shoulder height

3. Elbow positioned under the kettlebell

4. Wrist neutral and stable

5. Core tightened

6. Shoulder actively stabilised

7. Look ahead

Implementation

1. Push the kettlebell up in a controlled manner

2. Hold the kettlebell straight above the hand

3. Fully extend the arm above the head

4. Actively tighten shoulder and trunk

5. Lower the kettlebell slowly and in a controlled manner

6. Maintain stability throughout movement

7. Change of arm after completion

Points of interest

✓ Hold the kettlebell steady above the hand
✓ Wrist straight and firm
✓ Core continuously tightened
✓ Shoulder actively stabilised
✓ Move in a controlled manner without momentum

✗ Hollowing the lower back
✗ Making wrist buckle
✗ Using too heavy a weight
✗ Shoulders raised towards ears
✗ Ignoring pain in shoulder or wrist

When this exercise?

The bottoms up kettlebell press is used to improve shoulder stability and motor control during overhead movements. The exercise is especially suitable for athletes who want to optimise their shoulder control and stability.

Within rehabilitation, this exercise can be used in later stages when sufficient shoulder mobility and basic stability are present. Due to the unstable load, this exercise requires good technique and controlled execution. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional, so that the exercise is safe and tailored to individual load capacity, complaints and recovery status.