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Shoulders · Kettlebell
Kettlebell Standing Bottoms-Up One Arm Shoulder Press
Kettlebell Standing Bottoms-Up One Arm Shoulder Press is an intermediate compound strength exercise that works the delts (shoulders), with the triceps assisting. It needs a kettlebell. A typical prescription is 3-4 sets of 6-10 reps per side, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Kettlebell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Anterior Deltoids
Secondary muscles
- Triceps · Triceps Brachii
How to do Kettlebell Standing Bottoms-Up One Arm Shoulder Press
- Stand with your feet shoulder-width apart, holding a kettlebell in your right hand with the bell facing up (bottoms-up position). Place your left hand on your hip.
- Press the kettlebell overhead by extending your elbow, keeping your wrist straight.
- Once your arm is fully extended overhead, pause for a second to fully activate the shoulder muscles.
- Slowly lower the kettlebell back to the starting position with control, keeping the bottoms-up orientation throughout the movement. Repeat for the desired number of repetitions.
Form tips
- Maintain a strong grip on the kettlebell to keep it stable in the bottoms-up position.
- Start with a lighter weight to master the balance and control required for the bottoms-up position.
- Avoid locking your elbow completely at the top of the press to protect your joint.
Kettlebell Standing Bottoms-Up One Arm Shoulder Press alternatives
More delts exercises
Kettlebell Standing Bottoms-Up One Arm Shoulder Press FAQ
What muscles does Kettlebell Standing Bottoms-Up One Arm Shoulder Press work?
Kettlebell Standing Bottoms-Up One Arm Shoulder Press mainly works the delts in the shoulders (Anterior Deltoids). The triceps work as secondary muscles.
What equipment do you need for Kettlebell Standing Bottoms-Up One Arm Shoulder Press?
You need a kettlebell.
How many sets and reps of Kettlebell Standing Bottoms-Up One Arm Shoulder Press should I do?
Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Kettlebell Standing Bottoms-Up One Arm Shoulder Press good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Kettlebell Standing Bottoms-Up One Arm Shoulder Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Kettlebell Standing Bottoms-Up One Arm Shoulder Press?
Other exercises for the delts include Seated Dumbbell One Arm Shoulder Press, Dumbbell One Arm Shoulder Press (Version 2), Weighted Standing Shoulder Press With Plate and Barbell Standing Shoulder Press.
For developers
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