Home / Kettlebell Bottoms-Up Press: Challenge Your Grip and Build Bulletproof Shoulders

Kettlebell Bottoms-Up Press: Challenge Your Grip and Build Bulletproof Shoulders

Last Updated on 7 July 2025 by Greg Brookes

Kettlebell Bottoms-Up Press

The kettlebell bottoms-up press is an advanced pressing variation that flips the kettlebell upside down, demanding extreme control, wrist stability, and shoulder engagement.

It’s a go-to exercise for developing raw pressing strength, neuromuscular coordination, and bulletproof joint stability.

What Is the Kettlebell Bottoms-Up Press?

Instead of pressing with the kettlebell in its usual orientation, the bottoms-up press starts with the bell inverted, the handle on the bottom, the heavy base above.

Balancing the kettlebell in this unstable position forces the body to fire up deep stabilisers throughout the shoulder, arm, and core.

Kettlebell Bottoms Up Press
Kettlebell Bottoms Up Press

Why the Bottoms-Up Press Matters

  • Teaches pure pressing control without compensation
  • Fires up the grip and forearm muscles
  • Challenges wrist stability and proprioception
  • Reinforces shoulder alignment and motor control

It’s one of the most effective corrective and strength-building lifts for the upper body.

Muscles Worked in the Bottoms-Up Press

  • Deltoids (all heads)
  • Forearms and grip
  • Core stabilisers
  • Triceps and rotator cuff

How to Do the Kettlebell Bottoms-Up Press (Step-by-Step)

  1. Start by cleaning a light kettlebell into the bottoms-up position.
  2. Grip the handle tightly and engage your core.
  3. Press the kettlebell slowly overhead, keeping it upright and controlled.
  4. Reach full lockout with the biceps near your ear.
  5. Lower under tension back to the racked position.

Tip: Use a firm grip and straight wrist. Don’t rush the press.

Watch the bottoms-up press, note the control, grip tension, and overhead lockout.

Common Mistakes to Avoid

  • Allowing the kettlebell to wobble or fall forward
  • Flaring the elbow or arching the back
  • Using a weight that is too heavy to stabilise
  • Inconsistent grip tension throughout the rep

Warm-Up Drills to Prep for the Bottoms-Up Press

  • Wrist circles and extensor stretches
  • Bottoms-up hold (20 seconds per side)
  • Banded shoulder openers (10 reps each arm)

Progressions and Regressions

Regression: Practise the bottoms-up hold only or use double-arm support to assist.

Progression: Add a pause at the top, perform seated, or incorporate into Turkish get-up sequences.

Programming Tips and Repetition Goals

  • Use 3–5 reps per arm with a light to moderate load.
  • Focus on pristine form, not volume. Incorporate this as part of shoulder rehab, prehab, or skill work.

Bottoms-Up Press vs Standard Press

  • The standard press builds pressing strength.
  • The bottoms-up press builds control, stability, and grip connection. It’s a refinement tool, not a brute strength builder.
Overhead Kettlebell Press
Overhead Kettlebell Press

Want More Smart Kettlebell Training?

Explore more of my kettlebell tutorials and training guides to build stronger, more stable shoulders.

You’ll find technical breakdowns, progression paths, and smart programming advice.

Challenge grip and shoulder stability. Find more unique lifts in the kettlebell exercises guide.

Frequently Asked Questions

What makes the bottoms-up press harder?

The inverted bell makes it unstable. You need grip and control — not just pressing power.

Should I start light with this movement?

Yes. Go lighter than your standard press. Master the hold before adding the press.

Can this help with shoulder rehab?

Absolutely. It reinforces alignment and stability, making it useful for rebuilding resilience.

How often should I train this?

Once or twice a week in your warm-up or as a shoulder-specific skill drill.

Grab the 52 kettlebell exercises guide!

More Results. Less Time. Every Workout Counts.

52 Kettlebell Exercises Download PDF
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