Double Kettlebell Bottoms Up Tall Kneeling Overhead Press

Instructions for proper form

Start in a tall kneeling position with your knees hip-width apart and your toes pointed backward. Grip two kettlebells by the handles in a ‘bottoms up’ position, ensuring the kettlebell’s base is facing upwards. Keep your elbows close to your body and your wrists straight, with the kettlebells at shoulder height. Engage your core and glutes to stabilize your body. Press the kettlebells overhead in a straight line, ensuring your arms are fully extended but not locked at the elbows. Slowly lower the kettlebells back to shoulder height while maintaining control throughout the movement.

Common mistakes to avoid

Avoid bending your torso forward or backward while pressing. Do not let your elbows flare out too much during the press. Ensure that you keep your core tight to prevent arching your lower back. Avoid using momentum instead of controlled strength to press the kettlebells overhead.

Benefits

Specific benefits of the exercise

This exercise engages and strengthens the shoulders, particularly the anterior deltoids, while also enhancing core stability due to the kneeling position. It improves grip strength and shoulder mobility.

Expected results and timeframe

With consistent practice, you can expect to see improved shoulder strength and stability in 4-6 weeks. Increased grip strength and overall upper body strength can also be noticed during this timeframe..

Who this exercise is best for

This exercise is best for individuals looking to build upper body strength, particularly in the shoulders, and for those seeking to improve their functional strength and stability.

Scientific studies supporting its effectiveness

Research suggests that compound movements like the kettlebell press significantly enhance muscular strength and endurance. Studies have shown kettlebell training improves stability and strength in the shoulders, which is critical for overhead movements.

Variations

Beginner modifications

For beginners, start with a single kettlebell in a bottoms up position and press from the same tall kneeling position. Alternatively, you can perform the exercise from a seated position to reduce the demand on the core.

Advanced progressions

For advanced users, increase the weight of the kettlebells or perform the exercise standing for added instability. You can also incorporate a unilateral press by alternating arms, or add a reverse lunge into the press for more functional strength.

Integrations

Complementary exercises

Complement this exercise with push-ups, overhead dumbbell presses, and plank variations to enhance overall shoulder strength and stability.

Super set recommendations

Consider supersetting this exercise with a bent-over row or a pull-up to target opposing muscle groups for balanced upper-body development.

Sample workout routines

Incorporate the kettlebell bottoms up press into an upper-body workout that also includes push-ups, bent-over rows, and tricep extensions. Aim for 3 sets of 8-12 reps.

Exercise combinations

Combine this move with lower body exercises such as squats or deadlifts to create a full-body workout that also incorporates core stability exercises like planks or side planks.

Best time to do this exercise in your workout

This exercise is best performed after your warm-up and before isolation exercises to ensure that your shoulders are fully activated and prepped for heavier lifts.