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Kettlebell Bottom Up Push Press

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Exercise Profile

Primary muscles:

Shoulders

Secondary muscles:

Triceps

Equipment:

Kettlebell

Difficulty:

Intermediate

Kettlebell Bottom Up Push Press Overview

The kettlebell bottom up push press is a shoulder-focused workout that utilizes the kettlebell’s unique design.

While engaging the shoulders primarily, it also activates the core and stabilizer muscles for added strength and balance.

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Kettlebell Bottom Up Push Press Instructions

  1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder height, with the bottom of the kettlebell facing up.
  2. Bend your knees slightly, engage your core, and keep your back straight.
  3. Press the kettlebell overhead by extending your arm, while simultaneously pushing through your legs and driving your hips forward.
  4. Pause briefly at the top of the movement, ensuring your arm is fully extended and the kettlebell is directly above your shoulder.
  5. Lower the kettlebell back to the starting position in a controlled manner, keeping your core engaged and your back straight.

Kettlebell Bottom Up Push Press Tips

  1. Start with a light kettlebell to master the technique and gradually increase the weight.
  2. Stand with your feet shoulder-width apart and hold the kettlebell upside down by the handle.
  3. Engage your core and keep your shoulders down and back throughout the exercise.
  4. Bend your knees slightly and initiate the movement by pushing through your legs.
  5. As you straighten your legs, use the power from your hips to drive the kettlebell up.
  6. Focus on keeping your shoulder blades squeezed together and your elbows tucked in.
  7. At the top, lock out your arms and pause briefly before lowering the kettlebell back down.

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