Kettlebell bottoms up press

Shoulders

🔧 Kettlebell ↕ Push 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Set feet wider than shoulder-width. Grip kettlebell handle tightly (support base with other hand). Curl kettlebell to stack on forearm, elbow outside ribcage but in front of torso. Tense body feet-to-bell, balance deep in palm. Press straight to ceiling over shoulder (arm straight, elbow locked). Slowly lower: Pull elbow to ribcage, forearm vertical, continuous tight grip.

Muscles Worked

Front delt

Secondary: Triceps, Pectoralis Major

Tips

Prevent kettlebell wobble/forward tilt. No elbow flare or back arch. Choose stabilizable weight. Maintain tight grip entire rep. 3–5 reps/arm, light-moderate load; perfect form over volume (rehab/prehab/skill).

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