Kettlebell Bottoms Up | Benefits, Exercises, How To Perform

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Intro (0:00)
In this video we talk about the benefits of the bottoms up kettlebell position and review 4 of our favorite exercises.

Benefit 1: Reduced risk for cardiovascular mortality (0:32)
This position requires a decent amount of grip to prevent the bell from sliding in your hand and falling back on to the wrist. 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.” The video states a reduction in muscular strength, as measured by grip strength, has been associated with increased risk of mortality in many studies. BUT an important note to make is that this association does not infer that increasing your grip strength will reduce your risk of cardiovascular events. Rather, 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.

Benefit 2: Rotator cuff activation (1:16)
To maintain the bell in an upright position, you will have to externally rotate the shoulder to a higher degree, which will inherently require more activation of the rotator cuff muscles. Furthermore, there is a close relationship between grip and shoulder strength, as various studies have shown a correlation between rotator cuff strength/activation and grip strength. Therefore, the grip demand of holding a kettlebell in a bottoms up position is another consideration for training as well as rehab for various upper extremity injuries requiring additional emphasis on the rotator cuff.

Benefit 3: Trunk activation (2:23)
As we discussed in a previous video (https://www.youtube.com/watch?v=TGFv2iKGQAc&t), an asymmetrical load (such as holding one kettlebell) and altering the base of support (such as half kneeling) are two simple ways to increase trunk activation during an exercise.

Half-kneeling bottoms up press (2:43)
Exercise tutorial.

Bottoms up carry variations (3:02)
Another layer to add on top of that is utilizing the bottoms up position. Additionally, a study by McGill and Marshall found that a single arm bottoms up carry had more core activation when compared to a standard front rack carry. More specifically, it will place emphasis on the ipsilateral external oblique muscle, and the contralateral internal oblique and erector spinae muscles.

Exercise tutorial.

Benefit 4: Shoulder proprioception (4:01)
Shoulder propriocpetion includes your awareness of the positions and angles of the shoulder joint, as well as your sense of force production and changes in velocity. The bottoms up kettlebell creates an unstable environment for the shoulder, requiring the muscles and tendons to react quickly to maintain its position.

Arm bar (4:36)
Exercise tutorial.

Windmill variations (5:13)
Exercise tutorial.

Summary (6:24)

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References:
https://pubmed.ncbi.nlm.nih.gov/25982160/
https://pubmed.ncbi.nlm.nih.gov/8948256/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4950463/
https://pubmed.ncbi.nlm.nih.gov/15576231/
https://pubmed.ncbi.nlm.nih.gov/18715892/
https://pubmed.ncbi.nlm.nih.gov/21997449/
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.
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Видео Kettlebell Bottoms Up | Benefits, Exercises, How To Perform канала E3 Rehab