Half-kneeling bottoms-up kettlebell press

At home Everyone

MediumAbout 5 minOn your own

Pressing a kettlebell held upside down. The grip and shoulder work hard to keep it balanced, so the shoulder learns to stay steady overhead.

Video: Muscle & Strength

Set up

Kneel on one knee, knee under the hip. Hold a light kettlebell upside down (bell up) at shoulder height in the hand on the same side as the down knee, elbow under it.

You need: A light kettlebell

Steps

Squeeze the handle hard
Press straight up until the arm is straight beside your ear
Lower slowly back to the shoulder
Do the reps, then swap

Coaching points

Wrist straight, forearm vertical
Ribs down, squeeze the glute of the down leg
Slow and controlled

Adjust it

Easier

Hold it upside down at the shoulder without pressing.

Harder

Do it standing.