Kettlebell Kneeling Overhead Bottom-Up Press

1. Begin by kneeling on the ground with a kettlebell beside you. Ensure that your thighs are perpendicular to the floor and your back is straight.

2. Pick up the kettlebell with one hand and clean it to a bottoms-up position, where the bell is facing upwards and the handle is down, holding it at shoulder height. Keep your wrist straight and firmly grip the kettlebell handle.

3. Ensure your core is engaged to maintain balance and stability.

4. Press the kettlebell overhead, extending your arm fully. Keep the movement steady to maintain control of the kettlebell in the bottoms-up position. Your bicep should be close to your ear at the top of the movement.

5. Pause briefly at the top with your arm fully extended.

6. Slowly lower the kettlebell back down to the starting position at your shoulder while continuing to stabilize the kettlebell in the bottoms-up position.

7. Complete the desired number of repetitions on one arm before switching to the other.

8. Be sure to keep your shoulders down and back throughout the exercise and avoid leaning to the side or arching your lower back excessively.

Please take caution with this exercise, as the bottoms-up position requires substantial grip strength and shoulder stability. It is advanced and should be attempted by those who have experience with kettlebell training and good shoulder mobility.

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