Kettlebell Bottoms-Up Press
Hold the bell upside-down and press overhead, gripping hard to challenge shoulder stability and control.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Front delts, Triceps
- Equipment
- Kettlebell
- Movement
- Push
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the front delts, for when the kettlebell is taken or you want a change.
Questions
- What muscles does the Kettlebell Bottoms-Up Press work?
- The Kettlebell Bottoms-Up Press mainly works the front delts and triceps.
- What equipment do you need for the Kettlebell Bottoms-Up Press?
- A kettlebell.
- How many sets and reps of the Kettlebell Bottoms-Up Press?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Kettlebell Bottoms-Up Press?
- Arm Circles, Band Front Raise, Band Overhead Press and Band Shoulder Dislocates work the same main muscle.
Program it for your clients
Coaches add the Kettlebell Bottoms-Up Press to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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