Kettlebell Bottoms Up Press
The Kettlebell Bottoms Up Press primarily works the Anterior Deltoid, Triceps (Lateral Head), Triceps (Long Head), with secondary activation of the Lateral Deltoid, Pectoralis Major (Clavicular), Serratus Anterior and stabilizer support from the Infraspinatus, Subscapularis, Supraspinatus, Transverse Abdominis. It is a kettlebell isolation exercise at advanced difficulty.
The Kettlebell Bottoms Up Press is an advanced isolation exercise performed with kettlebell, following a vertical push movement pattern. It primarily targets the Anterior Deltoid, Triceps (Lateral Head), Triceps (Long Head), with secondary engagement of the Lateral Deltoid, Pectoralis Major (Clavicular), Serratus Anterior. As a unilateral push, each side is trained independently for balanced development.
Press a kettlebell overhead with the bell upside down (bottoms up) for enhanced stability demands.
| Equipment | Kettlebell |
|---|---|
| Difficulty | Advanced |
| Type | Isolation |
| Movement | Vertical Push |
| Force | Push |
| Laterality | Unilateral |
| Primary | Anterior Deltoid, Triceps (Lateral Head), Triceps (Long Head) |
| Secondary | Lateral Deltoid, Pectoralis Major (Clavicular), Serratus Anterior |
Muscles Worked
The Anterior Deltoid, Triceps (Lateral Head), and Triceps (Long Head) are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Lateral Deltoid, Pectoralis Major (Clavicular), and Serratus Anterior act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Infraspinatus, Subscapularis, Supraspinatus, and 1 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Anterior Deltoid (shoulders)
- Primary Muscle Triceps (Lateral Head) (triceps)
- Primary Muscle Triceps (Long Head) (triceps)
Secondary Muscles
- Secondary Muscle Lateral Deltoid (shoulders)
- Secondary Muscle Pectoralis Major (Clavicular) (chest)
- Secondary Muscle Serratus Anterior (chest)
Stabilizer Muscles
- Stabilizer Muscle Infraspinatus (back)
- Stabilizer Muscle Subscapularis (back)
- Stabilizer Muscle Supraspinatus (back)
- Stabilizer Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Stand or sit with upright posture.
- Grasp kettlebell by the handle with firm grip.
Execution
- Press weight overhead until arms are fully extended.
- Lower weight back to shoulder level under control.
- Repeat.
Comments
- Perform equal reps on each side.
- This is an advanced exercise.
- Ensure proper form before adding load.
Tips & Common Mistakes
- Keep your core tight and avoid excessive lumbar extension to protect your lower back.
- Don't fully lock out your elbows at the top — maintain a slight bend for joint safety.
- Control the eccentric phase; lowering slowly builds more strength over time.
Programming Suggestions
Adapt your sets and reps to your training goal. This is an advanced exercise — experienced lifters can push intensity higher and use more varied rep schemes.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Anterior Deltoid, Triceps (Lateral Head), Triceps (Long Head)) and can be substituted based on your equipment or variation preferences.
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