Shoulders · Kettlebell
Kettlebell Kneeling Shoulder Bottom-up Hold
How to do the kettlebell kneeling shoulder bottom-up hold, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Kettlebell
- Difficulty
- Intermediate
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Kneel on the floor and hold a kettlebell in the bottom-up position, with the bell balanced above the handle and your forearm vertical at shoulder height. Grip hard and hold the bell steady, resisting any tip or wobble for the set duration.
- 1Shoulder and rotator cuff working to stabilize the bell
- 2A hard crush grip keeping the kettlebell upright
- 3Core braced to keep the kneeling torso tall
Common mistakes
- Letting the bell tip forward or sideways
- Leaning the torso to balance it
- Loosening the grip mid-hold
Muscles worked
The kettlebell kneeling shoulder bottom-up hold mainly works the forearms, with the front delts, external rotators, upper traps, lower abs, obliques, side delts, and internal rotators assisting.
- ForearmsPrimary
- Front DeltsSupport
- External RotatorsSupport
- Upper TrapsSupport
- Lower AbsSupport
- ObliquesSupport
- Side DeltsSupport
- Internal RotatorsSupport
- TricepsMinor
- LatsMinor
- Lower BackMinor
- Mid TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- QuadsMinor
- GlutesMinor
- Rear DeltsMinor
Kovo programs the kettlebell kneeling shoulder bottom-up hold for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.