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Exercise handout — move better, feel better.
Bottoms-Up Kettlebell Hold
Hold kettlebell upside down overhead. Extreme stability challenge for shoulder and grip.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
kettlebells
Home Options
- kettlebell
Dosage
3
Sets
15 sec
Reps / Time
60 sec
Rest
10-30 second holds
Tempo
Step-by-Step Guide
Set up
- Start with light kettlebell
- Clean to shoulder position
- Carefully flip bottom up while holding handle
Step 1 of 5
Press kettlebell overhead with bottom up
Step 2 of 5
Lock arm straight
Step 3 of 5
Squeeze grip tight to keep it balanced
Step 4 of 5
Hold for prescribed time
Step 5 of 5
Lower carefully
Breathing
- Breathe normally
- Stay calm and focused
Form Cues
- Grip tight
- Keep wrist straight
- Arm locked
- Stay focused
Common Mistakes to Avoid
- Using too heavy kettlebell
- Loose grip
- Bent elbow
- Letting it tip over
Safety Information
Advanced exercise. Start very light. Have clear space.
Progressions
Use heavier kettlebell or add walking
Regressions
Use lighter kettlebell or hold at shoulder only
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.