Kettlebell Kneeling Bottom-Up Shoulder Hold

Select a kettlebell with suitable weight for your strength level.

Begin by assuming a kneeling position with one knee on the ground and the other foot in front, creating a stable 90-degree angle at both knees.

Pick up the kettlebell by the handle with one hand, ensuring your grip is firm.

Flip the kettlebell upside down so the bottom of the kettlebell is facing upwards.

Position the kettlebell in front of your shoulder, gripping it securely to keep it bottom-up.

Brace your core and squeeze your glutes to maintain a stable posture.

Press the kettlebell upwards until your arm is straight, locking out the elbow but not hyperextending.

Keep the kettlebell in the upside-down position, stabilizing with your forearm, wrist, and shoulder muscles.

Hold the kettlebell in this top position, ensuring that your wrist is straight and not bending to either side.

Maintain a tight core and a straight posture throughout the hold to avoid any compensation with the lower back.

Hold the position for the desired amount of time or as directed by your workout routine.

After holding, carefully lower the kettlebell back to the starting position at your shoulder before setting it down on the ground safely.

Repeat the exercise with the opposite arm if necessary.

Be mindful to perform the exercise with controlled movements, and avoid the exercise if you have any pre-existing shoulder or wrist injuries.

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