Kettlebell Exercise Information
Press
The press is an exercise where a weight is pressed away from the body. It is not the same as a push-up, as in a push-up the body is pushed away from the ground or another object.
A press can be performed while standing or laying down. While laying down, the angle of the body can also vary, i.e. incline or decline.
The main movers for the press are the delts, pecs, and triceps. How much the pecs are involved will depend on whether it's performed from a supine position or not and the angle of the arm.
Even within the shoulder or chest press exercise, there are many different variations created by the angle at which the arm is positioned. The angle and body position has an impact on what muscles or part of the muscles do most of the work.
Kettlebell Shoulder Press
The shoulder press is an exercise where a weight is pressed away from the body. The starting position is at the chest in racking, and the ending position is overhead with the arm straight. The exercise has two phases that can be used, concentric (up), and eccentric (down).
To use only the eccentric phase, one has to jerk, snatch, or push press the weight overhead. This is beneficial to work with heavier loads and load only the eccentric phase of the exercise.
To use only the concentric phase, one presses the weight overhead and then drops it back into the racking position. The up phase is powered, and the drop only requires deceleration when the weight is nearing the racking position.
Lighter weight and faster reps will work more on cardio, and heavier weight and slower reps will work more on strength. Working super slow and taking advantage of both phases is showing that you have full control over the weight. Our recommendation is to work on that at every stage of your load increase.
Bottoms-Up Press
RPM
Slow tempo:
Kettlebell Shoulder Press
Bottoms-Up Press
Fast tempo:
Kettlebell Shoulder Press
Bottoms-Up Press
Alternatives
Alternatives for this exercise are:
Common Mistake(s):
This information flows through from Press
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Not straightening the arm when overhead
The elbow is still bent and the arm is not straightened once the weight is overhead.
This information flows through from Kettlebell Shoulder Press
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Doing too many reps and transferring work to other joints
Performing more reps than the body is conditioned to handle and the work is then shared by adding other joints like those in the legs or spine.
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Shoulder is raised (scapula elevation) once overhead
The shoulder is raised when the arm is overhead. The scapula is elevated and the lats are not engaged.
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Using a weight too heavy and transferring work to other joints
If the intended exercise targets a certain joint or joints but other joints are added because the weight is too heavy. For example, the exercise is intended to be performed strict and the legs are added (ankle, knee, and hip joints), or even the spine.
This information flows through from Bottoms-Up Press
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Not gripping tight
The grip on the handle is loose or sweaty and the kettlebell easily slips to either side.
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Not holding the handle in the middle
The grip on the kettlebell is everywhere but exactly in the middle of the handle.Â
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The elbow is not directly under the weight
Not placing or keeping the elbow directly under the weight which also results in the wrist bending.
Double Kettlebell Bottoms-Up Press
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Parent exercise: Bottoms-Up Press
This is a: Loaded Exercise Variation
Is loaded with equipment: Kettlebell
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Form and Technique
This section explains the form and technique for the Double Kettlebell Bottoms-Up Press exercise.
As a registered member you will be able to evaluate yourself against the technique and record any issues which you can then work on.
Set-Up
- Clean Any variation of the kettlebell clean can be used to clean the weight and end in a racking position.…
- Rack Obtain a good racking position.…
- Tense the base Tense the legs to provide a solid base where the exercise can be performed from. Tense the calves to…
- Tense the core Tense the abdominals and obliques like you are expecting an impact in the stomach. Pull the armpits…
Form
- Keep the shins vertical Keeping the shins vertical means keeping them where they are when you stand upright. No movement sho…
- Joints in line when viewed side on once overhead Once the weight is overhead, all joints should align when looking side on. Wrist, elbow, shoulder, h…
- Weight above the shoulder joint once overhead When viewed front on, the weight should be placed above the shoulder joint and the wrist, elbow, and…
Goal
To move the weight(s) from a racking position into an overhead position.
Muscles Used:
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Scapula Depression Fixator Isometric
The heavier the weight, the more work fixators will need to do. For example, with a bodyweight squat, the fixators don't have to do much work but add load to the exercise and they will work a lot.
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Latissimus Dorsi
Body Part(s): Upper Body / Back
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Pectoralis Major
Body Part(s): Upper Body / Chest
Muscle group: Pectoralis
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Pectoralis Minor
Body Part(s): Upper Body / Chest
Muscle group: Pectoralis
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Serratus Anterior
Body Part(s): Upper Body / Chest
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Trapezius Inferior
Body Part(s): Upper Body / Back / Middle / Lower
Muscle group: Trapezius
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Latissimus Dorsi
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Shoulder Flexion Prime Mover Concentric Phase
Agonists and synergists are combined under the umbrella of prime-movers.
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Biceps Brachii Long Head
Body Part(s): Upper Body / Arms / Upper Arms / Anterior
Muscle group: Biceps Brachii
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Biceps Brachii Short Head
Body Part(s): Upper Body / Arms / Upper Arms / Anterior
Muscle group: Biceps Brachii
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Coracobrachialis
Body Part(s): Upper Body / Arms / Upper Arms / Anterior
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Deltoid Anterior Head
Body Part(s): Upper Body / Arms / Shoulder / Anterior
Muscle group: Deltoids
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Pectoralis Major
Body Part(s): Upper Body / Chest
Muscle group: Pectoralis
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Biceps Brachii Long Head
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Elbow Extension Prime Mover Concentric Phase
Agonists and synergists are combined under the umbrella of prime-movers.
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Anconeus
Body Part(s): Upper Body / Arms / Lower Arms
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Triceps Brachii Lateral Head
Body Part(s): Upper Body / Arms / Upper Arms / Posterior
Muscle group: Triceps
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Triceps Brachii Long Head
Body Part(s): Upper Body / Arms / Upper Arms / Posterior
Muscle group: Triceps
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Triceps Brachii Medial Head
Body Part(s): Upper Body / Arms / Upper Arms / Posterior
Muscle group: Triceps
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Anconeus
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Shoulder Extension Return Eccentric Phase
These muscles can be used intentionally as antagonists, only in slow movements on the return phase. Meaning, they don't have to be used and in some cases can't be used. If the exercise allows you to drop to the start position you can choose to use them if you perform it slowly, for example from overhead to racking, and from overhead into backswing is a good example of where it would not be possible to slow down.
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Deltoid Posterior Head
Body Part(s): Upper Body / Arms / Shoulder / Posterior
Muscle group: Deltoids
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Latissimus Dorsi
Body Part(s): Upper Body / Back
- Teres Major
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Deltoid Posterior Head
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Elbow Flexion Prime Mover Eccentric Phase
Agonists and synergists are combined under the umbrella of prime-movers.
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Biceps Brachii Long Head
Body Part(s): Upper Body / Arms / Upper Arms / Anterior
Muscle group: Biceps Brachii
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Biceps Brachii Short Head
Body Part(s): Upper Body / Arms / Upper Arms / Anterior
Muscle group: Biceps Brachii
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Brachialis
Body Part(s): Upper Body / Arms / Upper Arms / Anterior
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Brachioradialis
Body Part(s): Upper Body / Arms / Lower Arms / Posterior
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Pronator Teres
Body Part(s): Upper Body / Arms / Lower Arms / Anterior
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Biceps Brachii Long Head
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Wrist Extension Fixator Isometric
The heavier the weight, the more work fixators will need to do. For example, with a bodyweight squat, the fixators don't have to do much work but add load to the exercise and they will work a lot.
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Extensor Carpi Radialis Brevis
Body Part(s): Upper Body / Arms / Lower Arms / Posterior
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Extensor Carpi Radialis Longus
Body Part(s): Upper Body / Arms / Lower Arms / Posterior
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Extensor Carpi Ulnaris
Body Part(s): Upper Body / Arms / Lower Arms / Posterior
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Extensor Digiti Minimi
Body Part(s): Upper Body / Arms / Lower Arms / Posterior
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Extensor Digitorum
Body Part(s): Upper Body / Arms / Lower Arms / Posterior
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Extensor Indicis
Body Part(s): Upper Body / Arms / Hand
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Extensor Carpi Radialis Brevis
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Wrist Flexion Fixator Isometric
The heavier the weight, the more work fixators will need to do. For example, with a bodyweight squat, the fixators don't have to do much work but add load to the exercise and they will work a lot.
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Flexor Carpi Radialis
Body Part(s): Upper Body / Arms / Lower Arms
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Flexor Carpi Ulnaris
Body Part(s): Upper Body / Arms / Wrist
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Flexor Digitorum Profundus
Body Part(s): Upper Body / Arms / Hand
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Flexor Digitorum Superficialis
Body Part(s): Upper Body / Arms / Lower Arms / Posterior
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Palmaris Longus
Body Part(s): Upper Body / Arms / Lower Arms / Anterior
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Flexor Carpi Radialis
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Shoulder Lateral Rotation Fixator Isometric
The heavier the weight, the more work fixators will need to do. For example, with a bodyweight squat, the fixators don't have to do much work but add load to the exercise and they will work a lot.
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Deltoid Posterior Head
Body Part(s): Upper Body / Arms / Shoulder / Posterior
Muscle group: Deltoids
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Infraspinatus
Body Part(s): Upper Body / Back / Upper
Muscle group: Rotator Cuff
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Teres Minor
Body Part(s): Upper Body / Back / Upper
Muscle group: Rotator Cuff
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Deltoid Posterior Head
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Shoulder Medial Rotation Fixator Isometric
The heavier the weight, the more work fixators will need to do. For example, with a bodyweight squat, the fixators don't have to do much work but add load to the exercise and they will work a lot.
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Deltoid Anterior Head
Body Part(s): Upper Body / Arms / Shoulder / Anterior
Muscle group: Deltoids
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Latissimus Dorsi
Body Part(s): Upper Body / Back
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Pectoralis Major
Body Part(s): Upper Body / Chest
Muscle group: Pectoralis
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Subscapularis
Body Part(s): Upper Body / Back / Upper
Muscle group: Rotator Cuff
- Teres Major
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Deltoid Anterior Head
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Wrist Flexion Prime Mover Isometric
Agonists and synergists are combined under the umbrella of prime-movers.
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Flexor Carpi Radialis
Body Part(s): Upper Body / Arms / Lower Arms
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Flexor Carpi Ulnaris
Body Part(s): Upper Body / Arms / Wrist
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Flexor Digitorum Profundus
Body Part(s): Upper Body / Arms / Hand
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Flexor Digitorum Superficialis
Body Part(s): Upper Body / Arms / Lower Arms / Posterior
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Palmaris Longus
Body Part(s): Upper Body / Arms / Lower Arms / Anterior
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Flexor Carpi Radialis
Lateral Info:
Bilateral Exercise, Bilateral Load
Exercise Benefit(s):
Stability, Stability Elbow, Stability Wrist, Strength Grip, Strength Shoulder, Strength Upper Arm
Body Position(s):
Kneeling, Lunging, Lying (supine), Sitting, Squatting, Standing
Kettlebell Grip(s):
Exercise Speed(s):
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