Bottoms Up Kettlebell Presses for Solid Shoulders Benefits:
The Bottom Up Kettlebell Press is one of the most effective exercises for shoulders because it targets all major muscle groups of the upper back, neck, traps and biceps. You will get better results with bottoms up presses than you would doing any other exercise for your shoulders. If you are not sure how to perform a bottoms up kettlebell press properly then read our video tutorial here .
You can do bottoms up presses using dumbbells or kettlebells. They both work the same way but they have different advantages and disadvantages.
Dumbbells: Dumbbells are easier to control when performing a bottoms up press. However, you cannot use them as much as you could with a kettlebell since you need to keep your wrists straight while pressing the weight from overhead. Also, if you have shoulder problems like I do, you may experience pain during the set.
Kettlebells: With a kettlebell, you can move the weight around easily. You don’t even need to hold onto it at all times. The only disadvantage is that there is less range of motion with a kettlebell compared to dumbells. This means that you won’t be able to reach as far overhead with a kettlebell than you would with dumbells.
Which One Should You Use?
If you are new to this movement, then I would suggest using a kettlebell since it is easier and won’t put as much pressure on your wrists or shoulders.
If you want to increase the difficulty of this movement, try using a heavier kettlebell. This will force you to use proper form while doing Bottoms Up Presses. You could also perform bottoms up presses for time and see how many reps you can do. This will help you to gain endurance for the movement.
Other Exercises to Use With Bottoms Up Presses:
There are various other exercises that can be used with this bottoms up kettlebell movement. We have multiple free videos on our site that show you how to do these movements.
Dumbbell Bottoms Up Presses: These are very similar to the kettlebell bottoms up presses except that you need one dumbbell instead of a kettlebell. You can perform these with one arm at a time or both arms at the same time.
Bottoms Up Floor Presses: These are very similar to the bottom up press but they are done on the floor. You can use either a kettlebell or a dumbbell for this exercise.
Bottoms Up Rotational Press: This is a great exercise to get your shoulders ready for action. It strengthens all of the stabilizer muscles in your shoulders making them stronger and more powerful.
How to Incorporate Bottoms Up Into Your Workouts:
Bottoms up presses do not need to be done at the beginning of your workout. You can choose to perform them after you have completed your regular strength training for the day. Bottoms up presses should be performed after you have warmed up properly for a given set.
You can keep your rest periods short in between each set. If you are looking to increase endurance and stamina for this movement, try doing bottoms up presses for time.
When doing bottoms up for time, start off by doing as many reps as you can per minute. Every week increase the number of reps by 1 until you are doing as many as you can in one minute. Once you reach this point, increase the time interval to 2 minutes and repeat the process.
Sources & references used in this article:
How to Smooth Out the Kettlebell Snatch by M Beecroft, RKC Master, M Bos, A Du Cane, A Gala… – rkcblog.dragondoor.com
Here’s my “Body of Work” by M Beecroft, RKC Master, M Bos, A Du Cane, A Gala… – rkcblog.dragondoor.com
Training benefits consequent to 8-weeks of kettlebell training by NM Beltz – 2012 – minds.wisconsin.edu
Effects of kettlebell training on aerobic capacity, muscular strength, balance, flexibility, and body composition by N Beltz, D Erbes, JP Porcari, R Martinez… – Journal of Fitness …, 2013 – research.usc.edu.au