Liftworthy
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Liftworthy

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

How to do itPictures · 3 steps
1Start
2Top
Main musclesAlso working
  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
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 49
Target tensionGood
Loaded stretchFair
ProgressionFair
Low costExcellent

Better for shoulder stability than for size.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

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

Takes

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