Bottoms Up Press (Kettlebell)
Press a kettlebell held upside down by the handle, balancing it so it stays bottoms-up throughout the press.
- Pattern
- Press overhead
- Equipment
- Kettlebell
- Works
- Front delt, side delt, triceps
- Loads
- Shoulders, elbows, wrists, lower back
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
Shoulder Landmine PressTry it if it feels okay
Angled press, no overhead shoulder reach, and the wrist stays neutral through a fixed path.
Elbow Front Raise (Dumbbell)
A raise's elbow stays fixed, with no unbraced side to load the back.
Wrist Landmine Press
Angled press, no overhead shoulder reach, and the wrist stays neutral through a fixed path.
Lower back Front Raise (Dumbbell)
A raise's elbow stays fixed, with no unbraced side to load the back.
When it stalls, these usually help
Direct work for your side delts, which this lift also depends on.
Direct work for your triceps, which this lift also depends on.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.