Kettlebell Kneeling One Arm Bottoms-Up Press

Muscles worked

Setup

1. Assume a half-kneeling position with your right knee on the floor and left foot forward (if pressing with the right arm).
2. Clean the kettlebell to a 'bottoms-up' position, holding the handle so the heavy base points directly at the ceiling.
3. Position your elbow slightly in front of your shoulder with your forearm perfectly vertical.
4. Squeeze your glutes and brace your core to create a rigid, stable foundation.

How to do it

1. Inhale to create intra-abdominal pressure, then exhale as you press the kettlebell vertically toward the ceiling.
2. Maintain a slow, controlled tempo, keeping the forearm vertical at all times to prevent the bell from tipping.
3. Fully extend your arm at the top of the movement without shrugging your shoulder toward your ear.
4. Inhale as you slowly lower the kettlebell back to the starting rack position under total control.

Form checklist

• Maintain a 'white-knuckle' grip on the handle to maximize stability through the forearm.
• Keep the wrist straight and neutral; do not allow it to bend or 'cock' in any direction.
• Ensure the torso remains upright and avoid leaning the spine away from the weight.
• Keep your eyes fixed on the bottom of the kettlebell to assist with balance and spatial awareness.

Pro tips

• Utilize 'irradiation' by squeezing your non-working hand into a tight fist to increase full-body tension and stability.
• Focus on 'packing' the shoulder by pulling the shoulder blade down and back into the socket throughout the press.

Make it harder

• Transition from a half-kneeling to a tall-kneeling position (both knees down) to significantly reduce your base of support.
• Implement a 3-second eccentric (lowering) phase to increase the time under tension for the shoulder stabilizers.

Frequently asked

What muscles does the kettlebell kneeling one arm bottoms-up press work?

The kettlebell kneeling one arm bottoms-up press primarily targets the deltoids, and also works the serratus anterior and trapezius as secondary muscles.

What equipment do you need for the kettlebell kneeling one arm bottoms-up press?

The kettlebell kneeling one arm bottoms-up press uses kettlebell.

Is the kettlebell kneeling one arm bottoms-up press good for beginners?

The kettlebell kneeling one arm bottoms-up press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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