TIERS
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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Shoulders

Bottoms-Up Kettlebell Press

KettlebellCompoundTakes some practiceOne side at a time
Front
Back
Primary Secondary

Works

Delts

Also forearms, abs

You need

Kettlebell

Kettlebells setup →
How to do itPicture · 3 steps
  1. 1Hold the bell upside down by the handle
  2. 2Squeeze the handle hard to keep it balanced
  3. 3Press slowly with the bell vertical

Most common mistake

Going so heavy that the bell tips over every rep.

Watch a demo
C
For shoulders
#24 of 27
See the full list →
Research
49
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 49
Target tension · 35%3/5
Loaded stretch · 25%2/5
Progression · 20%2/5
Low cost · 20%5/5

Better for shoulder stability than for size.

How scores work

Machine taken? Swap to

  • SCable Lateral RaiseCable
  • SMachine Lateral RaiseMachine
  • SReverse Pec DeckMachine
  • BKettlebell Overhead PressKettlebell

Takes

None yet
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