Kettlebell Bottoms-Up Press for Shoulder Stability

Last Updated on 7 July 2025 by Greg Brookes

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.

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)

Start by cleaning a light kettlebell into the bottoms-up position.
Grip the handle tightly and engage your core.
Press the kettlebell slowly overhead, keeping it upright and controlled.
Reach full lockout with the biceps near your ear.
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.