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Kettlebell Half Kneeling One Arm Bottoms-Up Press

Kettlebell Half Kneeling One Arm Bottoms-Up Press

The Kettlebell Half Kneeling One Arm Bottoms-Up Press is a challenging exercise that targets your core, shoulders, and stability muscles. It involves holding a kettlebell upside down, with the bell facing towards the ceiling, while performing a pressing motion. This unique technique forces you to engage your core and stabilizer muscles to maintain balance and control throughout the movement. The half kneeling position helps to improve your overall stability, hip mobility, and balance. It also activates your glutes and quadriceps, making it a great exercise for lower body strength and stability too. The one-arm aspect of this exercise adds an additional challenge by requiring unilateral strength and stability. By working one arm at a time, you can correct any muscular imbalances that may exist between your left and right sides. The Bottoms-Up position of the kettlebell forces you to grip the handle tightly, engaging your forearm, wrist, and hand muscles. This can improve your grip strength and overall upper body stability. When performing the Kettlebell Half Kneeling One Arm Bottoms-Up Press, it's crucial to maintain proper form to prevent injury. It's recommended to start with a lighter kettlebell and gradually increase the weight as you gain strength and technique. Remember to engage your core, keep your shoulder blades down and back, and maintain a straight and upright posture throughout the movement. As with any exercise, proper warm-up, flexibility, and cooldown routines are essential. Remember to consult with a fitness professional to ensure you're performing exercises correctly and to discuss any specific goals or concerns you may have.


  • Start by grabbing a kettlebell and kneeling on one knee.
  • Position your torso so that it's straight and tall.
  • Raise the kettlebell up to shoulder height with your palm facing away from you and your wrist straight.
  • Engage your core and press the kettlebell overhead, keeping your elbow close to your body.
  • Pause at the top of the movement, ensuring stability in the kettlebell.
  • Slowly lower the kettlebell back to shoulder height in a controlled manner.
  • Repeat the movement for the desired number of repetitions on one side before switching arms and kneeling on the opposite knee.

Tips & Tricks

  • Focus on maintaining a stable core throughout the exercise.
  • Engage your shoulder and core muscles for maximum stability during the press.
  • Ensure proper alignment of the wrist and elbow to avoid strain or injury.
  • Start with a lighter kettlebell to work on proper form and gradually increase the weight as you become more comfortable.
  • Control the movement and avoid compensating with other muscles.
  • Include this exercise in your shoulder and core strengthening routine to improve overall upper body stability.
  • Pay attention to your breathing technique, exhaling during the press and inhaling during the return movement.
  • Consult with a fitness professional or trainer to assess your form and technique for optimal results.
  • If you feel pain or discomfort during the exercise, stop immediately and seek guidance from a healthcare professional.
  • Remember to warm up before attempting this exercise to prepare your muscles and joints.

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