One-Arm Kettlebell Bottoms-Up Press

Muscles worked by the One-Arm Kettlebell Bottoms-Up Press

Primary

Front DeltsAnterior Deltoid

Secondary

Forearm FlexorsWrist Flexor MusclesSide DeltsLateral DeltoidSerratusSerratus AnteriorTricepsTriceps Brachii

Also called: front deltoid, anterior delt, front delt, anterior deltoid.

Equipment

Kettlebell

Also called: kb, cast iron kettlebell, competition kettlebell, girya.

How to do the One-Arm Kettlebell Bottoms-Up Press

1. Clean a light kettlebell to the rack position, then tilt it so the bell points up and the handle is at the palm.
2. Grip the handle hard; wrist absolutely straight and vertical.
3. Brace the core and press the bell straight up without letting it tip.
4. Lock out overhead with the bell still perfectly upright.
5. Lower slowly back to the rack position keeping the bell vertical the entire descent.
6. Complete all reps on one side, then switch.

Form tips

• If the bell tips, the set is over — do not fight it down.
• Start with a very light weight; this is a skill and stability lift, not a heavy press.
• Grip hard throughout — any loosening and the bell falls.

At a glance

One-Arm Kettlebell Bottoms-Up Press in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Arnold Press
• Barbell Overhead Press
• Behind the Neck Press
• Bodyweight Overhead Press
• Double Kettlebell Overhead Press
• Double Kettlebell Push Press
• Dumbbell Shoulder Press
• Machine Shoulder Press

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "one-arm-kettlebell-bottoms-up-press",
  "name_en": "One-Arm Kettlebell Bottoms-Up Press",
  "name_de": "Einarmiges Kettlebell-Bodenaufsatz-Drücken",
  "name_es": "Press Strict con Pesa Rusa Invertida a Un Brazo",
  "description_en": "A strict overhead press with the kettlebell held upside-down — bell on top, handle at the palm. The inverted load demands heavy grip, perfect shoulder stability, and ruthless bar-path discipline.",
  "description_de": "Ein strenges Überkopfdrücken mit umgekehrt gehaltener Kettlebell – Glocke oben, Griff in der Handfläche. Die invertierte Last erfordert starken Griff, perfekte Schulterstabilität und konsequente Bahnkontrolle.",
  "description_es": "Un press estricto por encima de la cabeza con la pesa rusa boca abajo: la bola arriba y el asa en la palma. La carga invertida exige un agarre fuerte, estabilidad perfecta de hombro y una trayectoria impecable.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "advanced",
  "equipment": "kettlebell",
  "body_part": "shoulders",
  "primary_muscles": [
    "anterior_deltoid"
  ],
  "secondary_muscles": [
    "forearm_flexors",
    "lateral_deltoid",
    "serratus_anterior",
    "triceps_brachii"
  ],
  "goals": [
    "strength",
    "rehabilitation"
  ],
  "tags": [
    "push_day",
    "shoulder_safe"
  ],
  "variation_group": "overhead-press",
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Clean a light kettlebell to the rack position, then tilt it so the bell points up and the handle is at the palm.",
    "Grip the handle hard; wrist absolutely straight and vertical.",
    "Brace the core and press the bell straight up without letting it tip.",
    "Lock out overhead with the bell still perfectly upright.",
    "Lower slowly back to the rack position keeping the bell vertical the entire descent.",
    "Complete all reps on one side, then switch."
  ],
  "instructions_de": [
    "Reinige eine leichte Kettlebell in die Rack-Position und kippe sie so, dass die Glocke nach oben zeigt und der Griff in der Handfläche liegt.",
    "Greife den Griff fest; Handgelenk absolut gerade und senkrecht.",
    "Spanne den Rumpf an und drücke die Glocke senkrecht nach oben, ohne sie kippen zu lassen.",
    "Arm oben vollständig strecken, Glocke weiterhin senkrecht.",
    "Senke langsam in die Rack-Position zurück, Glocke während der gesamten Abwärtsbewegung senkrecht halten.",
    "Alle Wiederholungen auf einer Seite abschließen, dann wechseln."
  ],
  "instructions_es": [
    "Limpia una pesa rusa ligera a la posición de rack y luego inclínala para que la bola apunte hacia arriba y el asa quede en la palma.",
    "Agarra el asa con fuerza; la muñeca absolutamente recta y vertical.",
    "Contrae el core y empuja la bola recto hacia arriba sin dejarla caer.",
    "Bloquea el codo arriba con la bola todavía perfectamente vertical.",
    "Baja lentamente a la posición de rack manteniendo la pesa vertical durante todo el descenso.",
    "Completa todas las repeticiones de un lado y luego cambia."
  ],
  "tips_en": [
    "If the bell tips, the set is over — do not fight it down.",
    "Start with a very light weight; this is a skill and stability lift, not a heavy press.",
    "Grip hard throughout — any loosening and the bell falls."
  ],
  "tips_de": [
    "Wenn die Glocke kippt, ist der Satz beendet – sie nicht herunterreißen.",
    "Mit sehr leichtem Gewicht beginnen; dies ist eine Technik- und Stabilitätsübung, kein schweres Drücken.",
    "Durchgehend fest greifen – bei jeder Lockerung fällt die Glocke."
  ],
  "tips_es": [
    "Si la bola se inclina, la serie termina; no luches para bajarla.",
    "Empieza con muy poco peso; es un ejercicio de habilidad y estabilidad, no un press pesado.",
    "Aprieta fuerte durante todo el recorrido; cualquier relajación y la pesa cae."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/one-arm-kettlebell-bottoms-up-press-start.webp",
      "peak": "images/flat/one-arm-kettlebell-bottoms-up-press-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "one-arm-kettlebell-bottoms-up-press");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.