Multiple benefits of this weird Kettlebell exercise – Bottoms-up

Recently I have been experimenting with the bottoms-up kettlebell training a lot in my daily kettlebell practice. My latest experiment has been bottoms-up Kettlebell carry with 4 kettlebells, with two of them the heavier ones in bottoms-up position and the lighter ones sitting in normal positions on top of them. I have uploaded the video of the same on YouTube on my channel, which I have embedded below as well.

I must mention that this idea of performing the Kettlebell carry movement using 4 kettlebells is my own and I have never seen anyone else doing this on the Internet.

Some of the other videos I would like to share in this article are:

1. Bottoms up Kettlebell Turkish Get-up with the 24 kg Kettlebell which I managed to successfully complete in my 3rd attempt. Watch it here

2. Triple Kettlebell Bottoms up Carry fun

3. Kettlebell Bottoms up Clean Squat and Carry with the 32 kg Kettlebell

4. Bottoms up Kettlebell Clean with 32 kg Kettlebell – Slow motion

These and a couple more is what I have been playing with and challenging myself and expanding my comfort zone.

In life we get more stronger when we face more challenges and better the quality of challenges, the better the person comes out at the other end of the tunnel.

So, why is Bottoms-up Kettlebell training so beneficial ? Let’s have a look. There are multiple benefits of this weird Kettlebell exercise, some of which are as listed under:

1. Makes the Rotator Cuff Stronger – Due to the weird position the Kettlebell is held in this exercise, it forces the rotator cuff to become more active and stronger as a result of it. (source: https://www.stack.com/a/bottoms-up-kettlebell-carry)
2. Helps in making the Press Stronger – With the practice of Bottoms-up Kettlebell Press, our regular Kettlebell Press becomes stronger as we work on our groove to launch the bell up with vertical forearm, neutral wrist and tightness in abs, lats, midsection and quads. (source: https://breakingmuscle.com/fitness/bottoms-up-kettlebell-presses-for-solid-shoulders)
3. Helps to stay tight – If you have watched my above videos, you can see the heavier the weight is in the Bottoms up position, the tightness required in all the big muscles gets increased immediately as a reflex action in order to stabilise the heavy weight which is in a unstable position. (source: https://breakingmuscle.com/fitness/bottoms-up-kettlebell-presses-for-solid-shoulders)
4. Reduced risk of cardiovascular death – . A study by Leong et al showed “grip strength was inversely associated with all-cause mortality, cardiovascular mortality, non-cardiovascular mortality, myocardial infarction, and stroke.” But the video also mentions that maintaining a healthy lifestyle and incorporating regular resistance training will likely lead to increases in grip strength and associated decreases in mortality. Bottoms up kettlebell exercises are one form of resistance training that allows you to improve grip strength. (source: https://www.youtube.com/watch?v=TJjRZBpY75I )
5. Very useful Rehab exercise – Injured athletes when use exercises like the Bottoms-up clean, press and carry and other variations, it does wonders for enhancing joint integrity especially throughout the shoulder complex. (source: https://www.advancedhumanperformance.com/eftsbottomsup)

So as you can see, this weird kettlebell exercises have immense benefits and deserves to be a part of your training program as a regular exercise just like any other.

Email me at strengthcoachjazz@gmail for Personal Training requirements. Share your experiences with this exercise in the comments below.