Bottoms-up training is simple: Flip the kettlebell upside down so the heavy section sits directly above the handle. This has several benefits, including improved strength, size, grip strength, mental focus and posture.
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I often challenge my athletes to hold two kettlebells in the bottoms-up position when kneeling on one knee for a specified time. It may look easy, but give it a try and I guarantee your opinion will quickly change.
In addition to the strength benefits, this tests an athlete’s resiliency. They can often go for far longer than they think. They simply need to learn to crush the kettlebell with their hands and fight through fatigue. This exercise also helps to clean up poor exercise techniques, activates the muscles that support the shoulder, and of course, hammers the grip, which is essential for successful lifting and for your sport.
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But before you try this, you should first master the single-arm variation, which I detailed here.
How to Perform the Dual Bottoms-Up Kettlebell Challenge
- Get in a half-kneeling position.
- Hold two kettlebells at shoulder level with your elbows in front of your body.
- Try to hold for one minute or longer. It’s tough.
- Assume a good half-kneeling position with your core tight, glutes flexed and no arch through the back.
- Crush the kettlebells with your hands.
- Take deep breaths throughout the exercise.
Seedman, Ph.D., Joel. (2016). “The Weirdest Training Method That Works,” How To Use Kettlebells & Plates in a Whole New Way. TNATION. Retrieved from https://www.t-nation.com/training/weirdest-training-method-that-works
Manocchia, P, Spierer DK, Lufkin AK, Minicheiello J, Castro J. (2013). “Transference of kettlebell training to strength, power, and endurance.” Journal of Strength and Conditioning Research/National Strength and Conditioning Association, 477-8. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/22549084