Kettlebell Standing Bottoms-Up One Arm Shoulder Press

Muscles worked

Setup

1. Stand with feet shoulder-width apart and clean a kettlebell to a 'bottoms-up' position at shoulder height.
2. Grip the handle firmly so the heavy base of the bell is pointing directly toward the ceiling.
3. Position your elbow slightly in front of your ribs with your forearm perfectly vertical and your wrist straight.
4. Engage your glutes and core to create a rigid, stable base for the press.

How to do it

1. Exhale and press the kettlebell vertically, keeping your eyes on the bell to monitor its balance.
2. Maintain a slow, controlled tempo to prevent the kettlebell from tipping or swaying.
3. Reach full elbow extension at the top without shrugging your shoulder into your ear.
4. Inhale as you slowly lower the kettlebell back to the starting position, keeping the forearm vertical throughout the descent.

Form checklist

• Keep a 'white-knuckle' grip on the handle to maximize forearm and shoulder stability.
• Ensure the wrist does not bend or cock back; it must remain neutral and stacked.
• Keep your ribs tucked and avoid arching your lower back as the weight moves overhead.
• Maintain a vertical forearm path; if the elbow flares too wide, the bell will tip.

Pro tips

• Utilize 'irradiation' by squeezing your non-working hand into a fist to increase full-body tension and stability.
• Focus on pulling your shoulder blade down and back into your 'back pocket' as you press to engage the serratus anterior.

Make it harder

• Perform the press from a half-kneeling position to remove leg drive and further challenge pelvic stability.
• Add a 3-second isometric hold at the top of each rep to maximize stabilizer recruitment.

Frequently asked

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

The kettlebell standing bottoms-up one arm shoulder press primarily targets the deltoids, and also works the abs, erector spinae, and obliques as secondary muscles.

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

The kettlebell standing bottoms-up one arm shoulder press uses kettlebell.

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

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

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