Nederlands 
Ruben Luijkx, Master of Science and co-owner of Fysio Fitaal, specialises in sports-related complaints, ultrasound diagnostics and manual therapy. Writing on physiofitaal.nl, he introduces you to the expertise and professionalism of Fysio Fitaal in Tilburg.
Bottoms up kettlebell press
The bottoms up kettlebell press is a shoulder exercise in which the kettlebell is held upside down, with the heavy ball above the handle. From this position, you press the kettlebell above the head in a controlled way. Due to the unstable position of the weight, the forearm, shoulder and torso must continuously stabilise to keep the kettlebell straight.
This exercise combines shoulder strength with stability and motor control. It requires good cooperation between grip, forearm muscles and shoulder stabilisers and is often used in advanced strength training or shoulder rehabilitation.
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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
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Kettlebell
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Flat surface
Starting position
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Stand upright with feet hip-width apart
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Hold the kettlebell upside down at shoulder height
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Elbow positioned under the kettlebell
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Wrist neutral and stable
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Core tightened
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Shoulder actively stabilised
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Look ahead
Implementation
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Push the kettlebell up in a controlled manner
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Hold the kettlebell straight above the hand
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Fully extend the arm above the head
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Actively tighten shoulder and trunk
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Lower the kettlebell slowly and in a controlled manner
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Maintain stability throughout movement
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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.
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Related complaints
Shoulder pain
Shoulder problems are common. Sometimes shoulder problems are also a recurrent injury.
Shoulder luxation (dislocation)
A shoulder luxation is usually caused by a hard fall and is often accompanied by pain ...