Two simple-looking exercises that will reveal any weak links and instability you may have in your shoulders, elbows, and wrists.
- Bottom-Up Kettlebell Press
- Bottom-Up Kettlebell Walk
If you haven’t tried these before, I would like you to grab the smallest kettlebell you can find. You will need to use a kettlebell, no other equipment offers the same benefits.
Firmly grab the kettlebell holding it upside down. Tuck your pelvis under the belly and engage your core muscles. Squeeze your glutes and pull your shoulder blades down to engage your lats.
Raise your arm with your elbow bent at 90 degrees. Keep your wrist over your elbow and keep your entire torso rigid as you slowly raise the kettlebell overhead.
Practice this movement on both sides. Once confident you won’t hit yourself in the face, you can start slowly walking with the kettlebell. Over time, you will be able to increase both the distance and the pace while keeping a strong, stable, and balanced posture with the weight in your hand.
Practice makes perfect.