The Kettlebell Bottoms Up Press (BUP) is a fun, challenging kettlebell motion; You hold an inverted kettlebell by the handle - balancing and pressing up at the same time. Let's motivate people to try it:
* It requires a combination of grip and pressing strength along with focus and coordination to press the kettlebell while maintaining the weight straight above the handle.
* It's a good assistance exercise for the bench press.
* It's a great way to work your weak side.
* Even small weight increases make a BIG difference.
* It highlights the advantages and sturdiness of the Kettlestack.
* Done well, it looks very cool!
Here's a recording of an 80lb BUP (bottom up press) (click the picture to watch). While we work on cleaner form, higher poundages (have you seen Brookfield's 100lb BUP?) and better photography, here are a few tips:
1. Practice rocking side to side with an inverted kettlebell of a lighter weight (easy to adjust, yes?).
* Get your forearms muscles used to pulling the kettlebell back to vertical. Think Conan & swordplay.
* Or try the "Brookfield" described by the man himself.
2. On the clean portion, brace the shoulder by flexing your lat and your chest (the guard position).
3. Don't clean the kettlebell too much - just enough to fall "into the pocket".
4. Stay tight and use the compression you get from the clean to help press and lock out.
5. Check back on this page for more tips (or send in your own (and vids)! )
Comments
There's another grip trick
There's another grip trick that helps - especially when you're over 80 lbs.
Sometimes on TV, they'll let you see the preparation a rodeo cowboy goes through before the gate opens.
Watch how he'll grab over the horn, tighten his grip and then torque is hand back.
This puts all the "slop" of the skin in one direction.
If you dial this trick in properly it tightens up the tipping feedback loop a lot and lets you focus on the pressing a bit more than the balancing.
Olympic lifters do a similar thing prior to a snatch- they reach over the bar, grip and torque back (taking all the slack out of the palms) prior to the big pull..
That's good for people who
For some people life is
For some people life is about goals and hard work . .
Excellent video!