Single Arm Bottoms-up Kettlebell Press
The Single Arm Bottoms-up Kettlebell Press is a challenging unilateral shoulder exercise where you press a kettlebell overhead while holding it upside down by the handle. This movement builds immense grip strength and rotator cuff stability while targeting the anterior deltoids.
Because this exercise relies heavily on fine motor control and CNS readiness, your balance can suffer significantly on days with low recovery. The AI analyzes your daily HRV and sleep data to determine if you are ready for this high-stability movement or if a standard press would be safer. Furthermore, tracking RPE here helps the system distinguish between muscular fatigue and stability failure, preventing you from increasing weight too quickly.
Form Cues
- Crush the handle with a tight grip
- Keep your forearm vertical and wrist neutral
- Tuck your elbow close to your ribcage at the start
- Brace your core to prevent leaning sideways
- Press the bell straight up towards the ceiling
- Don't let your wrist bend backward
- Don't flare your elbow out to the side
- Don't arch your lower back to press the weight
- Don't rush the lowering phase
- Don't take your eyes off the kettlebell
Common Mistakes
- Allowing the wrist to break or bend
- Flaring the elbow away from the body
- Leaning away from the weight
- Using momentum to drive the weight up
- Holding the handle too loosely
Muscles Worked
The primary muscle driver is the anterior deltoid, which performs the overhead pressing motion. However, this variation is unique because it heavily engages the forearm flexors for grip and the rotator cuff muscles to stabilize the inverted bell. Your core, specifically the obliques, also works overtime to maintain an upright posture against the unilateral load.
Primary
Secondary
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