Advanced Kettlebell Techniques | Bottom-Up Press

A recent addition to my exercise portfolio and one I have instantly fallen in love with is the kettlebell bottom up press.

Wow, what a great feeling exercise, very satisfying to do and it makes my shoulders feel terrific.
Yesterday I cranked out no less than 7 sets, a bit excessive yes but I was well in the zone!
My first set was with a 12k bell and I knocked out 12 each side. I then progressed to the 16k and done another 12 a side. Next up, you guessed it, the 20 k. Once I’m here I start to notice the strength and stability differences between my two shoulders. On the right side I knocked out a good 10 reps while on the left I achieved 7
Next set was better, I managed 12 on the right and 8 on the left. Set 5 I upped the weight to the 24 on the right and managed 6 reps. On the left I stuck to the 20 and got another 8 reps.
Set 6 I got 24 x 5 on the right and 20 x 9 on the left.
Finally on set 7 I downsized and cranked out 15 reps left and right with the 16k.

So, overall very pleased with my efforts. I did a couple more reps after for the photos shown here.

This is my version of how to do a bottom up press.

1. First of all, take a weight that is significantly lighter than your usual military
   press weight (Believe me, it’s a whole different ball game when you’re having to balance a kettlebell up on it’s end).
2. Now, the way I did it, I did a swing clean between each repetition. So once the bell is swung into position (see bottom photo) grip the bell hard, this exercise is all very much about body tension, you need to be ‘tight’ everywhere, no leakages please!!
3. So, now you’re all under tension, press the bell up slowly, exhaling on the
   way up remembering to keep those abs tight, keep a neutral grip so your thumb is at the back.
4. Once you reach the top, pause momentarily before slowly pull the bell back down. This, I feel is very important as this exercise is all about masteringtension and staying in complete control.
5. Once it’s down with your hand at shoulder level, swing the bell back between
   your legs and back up coming to rest in the same starting position. That’s it you’re all ready to go again.
6. I would advise that you keep an eye on the bell the whole time especially when it is near your face. I have attempted to use my peripheral vision once the bell starts to go up but presently find it a lot harder.

This may come with practise.OK, give them ago, believe me they are terrifically challenging to do and as a result a lot of fun. Good luck and keep tight.