Kettlebell Half Kneeling One Arm Bottoms-Up Press

Muscles worked

Setup

1. Assume a half-kneeling position with your right knee on the ground and your left foot planted firmly in front, both knees at 90-degree angles.
2. Clean the kettlebell to the 'bottoms-up' position in your right hand, holding the handle so the heavy base of the bell points directly toward the ceiling.
3. Position your elbow slightly in front of your shoulder (scapular plane) with your forearm perfectly vertical.
4. Engage your core and squeeze your glutes to create a stable base.

How to do it

1. Inhale to create intra-abdominal pressure, then exhale as you press the kettlebell vertically toward the ceiling.
2. Maintain a tight grip on the handle throughout the movement to keep the bell from tipping.
3. Lock out the arm at the top without shrugging the shoulder toward your ear.
4. Inhale as you slowly lower the kettlebell back to the starting position under full control, maintaining a 2-second eccentric tempo.

Form checklist

• Keep the forearm vertical at all times to prevent the bell from falling.
• Avoid arching your lower back; keep your ribs tucked toward your pelvis.
• Squeeze the handle as hard as possible to maximize shoulder stability through irradiation.
• Keep your eyes on the kettlebell throughout the set to assist with balance.

Pro tips

• Squeeze your non-working fist and your glutes to create full-body tension, which increases stability and force production.
• Focus on driving the elbow 'forward and up' rather than just 'up' to keep the shoulder joint in the strongest mechanical position.

Make it harder

• Add a 3-second pause at the top of the movement to maximize time under tension for the rotator cuff and stabilizers.
• Transition to a 'narrow' half-kneeling stance by placing your front foot directly in line with your back knee to further challenge lateral stability.

Frequently asked

What muscles does the kettlebell half kneeling one arm bottoms-up press work?

The kettlebell half kneeling one arm bottoms-up press primarily targets the deltoids, and also works the serratus anterior and trapezius as secondary muscles.

What equipment do you need for the kettlebell half kneeling one arm bottoms-up press?

The kettlebell half kneeling one arm bottoms-up press uses kettlebell.

Is the kettlebell half kneeling one arm bottoms-up press good for beginners?

The kettlebell half kneeling one arm bottoms-up press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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