Standing One Arm Bottoms Up Kettlebell Press 101 Video Tutorial
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Overview
The Standing One Arm Bottoms Up Kettlebell Press is a dynamic exercise that primarily targets the shoulders while also engaging the abs, traps, and triceps. Using a kettlebell, the exercise involves holding the kettlebell upside down (with the bottom facing upward) in one hand while standing. This position challenges stability and control, requiring the core to engage for balance and the traps and triceps to assist with pressing the weight overhead. The bottoms-up grip enhances grip strength and improves shoulder stability, making it a great functional movement for building upper body strength and coordination.
How to Perform
Stand tall with your feet shoulder-width apart, holding a kettlebell in one hand with a neutral grip (thumb wrapped around the handle, palm facing inward).
Position the kettlebell upside down so that the bottom of the kettlebell is facing upward. Ensure that your elbow is directly beneath your shoulder, maintaining a stable and upright posture.
Engage your core and press the kettlebell overhead, extending your arm fully until the elbow is locked out and your shoulder reaches its full range of motion.
Control the descent as you slowly lower the kettlebell back to the starting position, keeping the kettlebell steady and maintaining good posture throughout the movement.
Repeat the movement for the prescribed number of repetitions, focusing on maintaining stability and control, especially as the kettlebell moves overhead.
Ensure proper grip strength throughout the exercise to maintain the bottoms-up position, which also helps activate the forearms and improve shoulder stability.
Tips
Grip the kettlebell handle firmly, squeezing it with enough force to activate your hand muscles, almost as if you're trying to imprint your fingers into the handle.
Maintain a neutral head position, avoiding excessive forward movement of the head as you press the kettlebell overhead.
As you press the kettlebell, focus on driving your bicep towards your ear, and exhale forcefully with each press.
If you feel discomfort or tension in your neck or traps during the press, check for limitations in thoracic spine extension or shoulder flexion, and adjust your posture accordingly.
To keep continuous tension on the shoulders, avoid fully locking out your elbow at the top of the movement. Keep a slight bend in the arm.
If you struggle to fully extend the elbows overhead, this could indicate limited shoulder mobility, possibly due to insufficient scapular upward rotation. Consider improving your shoulder mobility with targeted stretches and exercises.
How Not to Perform
Avoid Using Momentum: Do not rely on swinging or jerking your body to press the kettlebell overhead. Focus on controlled, smooth movement to ensure the effort comes from your shoulders and core, not from momentum.
Don’t Lock Out the Elbow: Fully locking your elbow at the top can lead to unnecessary strain on the joint and reduce tension in the shoulder muscles. Keep a slight bend in the elbow to maintain continuous engagement of the shoulder muscles.
Avoid Excessive Forward Head Movement: Do not let your head jut forward excessively while pressing the kettlebell. Keep your head aligned with your spine to avoid straining your neck, and focus on keeping your neck neutral throughout the movement.
Don’t Flare Your Elbow Outward: Keep the elbow aligned with the shoulder and avoid letting it flare out too much to the side. This can reduce the effectiveness of the shoulder press and lead to discomfort or injury.
Avoid Excessive Leaning: Do not lean back or overarch your lower back during the press. Keep your torso upright and engage your core to maintain balance and prevent strain on your spine.
Don’t Rush the Descent: Lower the kettlebell slowly and with control. Avoid letting the kettlebell fall quickly, as this can cause unnecessary strain on the shoulder and reduce the effectiveness of the exercise.
Don’t Neglect the Grip: Failing to maintain a firm grip on the kettlebell can lead to instability and a loss of control. Ensure your grip is strong and secure to keep the kettlebell stable during the press.
Avoid Overextending the Shoulders: If you feel discomfort in your shoulders, it may be a sign that you're trying to press too far overhead or lack sufficient shoulder mobility. Adjust your range of motion as needed to avoid overstretching and strain.
Don’t Allow the Kettlebell to Drift: Keep the kettlebell directly above your shoulder throughout the movement. Avoid letting it drift too far forward or backward, which can place unnecessary stress on your shoulder and disrupt your balance.
Avoid Using the Wrong Weight: Using a kettlebell that is too heavy can cause you to sacrifice form and technique, leading to potential injury. Choose a weight that allows you to perform the movement with proper form and full control.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
