Kettlebell Half Kneeling One Arm Bottoms-up Press

How to do it

Kneel in a half-kneeling position with one knee down and the other foot forward, flat on the floor. Hold a kettlebell at shoulder level in the bottoms-up position, handle gripped with the bell pointing up and your elbow under your wrist. Brace your core and press the kettlebell straight overhead until your arm locks out, then lower it back to your shoulder under control.

1. 1Feel your shoulder and forearm work hard to balance the inverted bell
2. 2Squeeze your grip and brace your core to stay stable
3. 3Keep your elbow under the bell and press straight up

Common mistakes

• ×Do not let the kettlebell tip forward or back; keep the forearm vertical
• ×Avoid over-arching your back; keep your ribs down and glutes tight
• ×Do not loosen your grip; a firm hold stops the wobble

Muscles worked

The kettlebell half kneeling one arm bottoms-up press mainly works the front delts, with the triceps, forearms, external rotators, mid chest, upper abs, lower abs, obliques, side delts, and internal rotators assisting.

• Front DeltsPrimary
• TricepsSupport
• ForearmsSupport
• External RotatorsSupport
• Mid ChestSupport
• Upper AbsSupport
• Lower AbsSupport
• ObliquesSupport
• Side DeltsSupport
• Internal RotatorsSupport
• Upper ChestMinor
• Upper TrapsMinor
• GlutesMinor
• Hip FlexorsMinor