Bottoms-Up Kettlebell Press

Shoulders, Triceps, Forearms, CoreKettlebell

An overhead press holding a kettlebell upside down. It builds shoulder strength, grip power, and deep core stability.

How to do it

1Clean the kettlebell so it sits bottom-up, holding the handle with your elbow tucked in.

2Brace your core and squeeze your glutes, keeping your shoulder down.

3Crush the handle and press the kettlebell straight overhead, keeping it balanced upside down.

4Fully extend your arm at the top, positioning the weight directly over your shoulder joint.

5Lower the kettlebell back to your chest under control while maintaining balance.

Common mistakes

Loosening your grip, causing the kettlebell to tilt and fall out of balance.

Arching your lower back to force the weight overhead.

Shrugging your shoulder up toward your ear during the press.

Breathing

Inhale at the bottom, brace, and exhale as you press overhead.

Make it harder or easier

To make it easier, use a lighter weight or press the kettlebell in the standard bottom-down position.

To make it harder, perform the press sitting tall on the floor.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.