Difficulty level: Advanced
Target Muscle: Shoulders
Equipment: Kettlebell
Instructions for proper form
1. Stand on one leg with a slight bend in the knee. 2. Hold a kettlebell in one hand in a ‘bottoms up’ position, where the base of the kettlebell faces upwards. 3. Engage your core for stability. 4. Press the kettlebell overhead while maintaining your balance on the single leg. 5. Keep your arm close to your head, and ensure your elbow is slightly in front of your shoulder. 6. Slowly lower the kettlebell back to the starting position without losing balance. 7. Repeat for the desired repetitions before switching arms.
Common mistakes to avoid
1. Not maintaining balance on the support leg; use a wall for support if necessary. 2. Arching the back during the press; engage the core to maintain a neutral spine. 3. Letting the kettlebell tilt or fall to the side; focus on control of the kettlebell at all times. 4. Over-extending the overhead motion; do not let the kettlebell drop below shoulder level.
Benefits
Specific benefits of the exercise
1. Builds shoulder strength and stability. 2. Enhances core stability through single-leg balance. 3. Improves motor control and coordination. 4. Engages stabilizing muscles due to the ‘bottoms up’ grip.
Expected results and timeframe
Results can include improved shoulder strength, enhanced core stability, and better single-leg balance within 4-6 weeks of consistent training, depending on frequency and intensity..
Who this exercise is best for
This exercise is best for athletes or individuals with advanced fitness levels looking to improve upper body strength while enhancing balance and stability.
Scientific studies supporting its effectiveness
Studies have shown that ‘bottoms up’ kettlebell movements increase the engagement of stabilizer muscles in the shoulders and core, leading to improved balance and strength (Reference: NASM publications on kettlebell training).
Variations
Beginner modifications
Single-arm overhead press without a kettlebell; using both feet on the ground may also help beginners focus on stabilization before progressing to the single-leg stance.
Advanced progressions
Progress to holding the kettlebell with an increased weight or try adding additional movement patterns such as a lunge before the press, or perform the press with a slight twist at the top.
Integrations
Complementary exercises
Incorporate exercises like single-leg deadlifts, kettlebell swings, and stability ball rollouts to enhance the core and shoulder strength further.
Super set recommendations
Pair this exercise with push-ups or triceps dips to enhance upper body strength while promoting balanced muscle engagement.
Sample workout routines
Example routine: Warm-up; Single Arm Kettlebell Bottoms Up Single Leg Overhead Press (3 sets of 8-10 reps/side), followed by kettlebell swings (3 sets of 12-15 reps), and then finish with a core exercise like planks (3 sets of 30 seconds).
Exercise combinations
Combine with other unilateral exercises, such as single-arm rows or single-leg squats, to create a comprehensive upper body and balance routine.
Best time to do this exercise in your workout
This exercise should be performed in the strength phase of your workout after a proper warm-up and before any cardiovascular training for optimal performance.