What equipment do you need for the bottoms-up press?

You need kettlebell to do the bottoms-up press.

What is a good bottoms-up press?

For men, a good bottoms-up press is about a 23 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 10 lb and elite lifters pass 53 lb. For women, the standards run from about 10 lb to 53 lb. The tier table above lists every rank from Bronze to Champion.

Shoulders · Kettlebell

Bottoms-up Press

How to do the bottoms-up press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Kettlebell
Difficulty: Advanced
Logged as: Weighted reps
Movement: Vertical Press
Mechanic: Compound

Find more:Shoulders exercises Kettlebell exercises

How to do it

Hold the weight at shoulder level with your elbows under your wrists. Brace your core and press the weight overhead until your arms are fully extended. Lower the weight back to your shoulders in a controlled manner.

1Feel your shoulders and forearm muscles working hard to stabilize the inverted kettlebell
2Engage your core and grip to maintain control and balance
3Keep elbow under the kettlebell and press straight overhead with proper alignment

Common mistakes

Avoid letting the kettlebell drift forward or back; maintain vertical forearm
Don't over-arch your back; keep ribs down and glutes engaged
Avoid gripping too loosely; maintain firm grip to prevent wobbling

Muscles worked

The bottoms-up press mainly works the front delts, with the triceps, forearms, external rotators, mid chest, upper abs, side delts, and internal rotators assisting.