Kettlebell Bottoms-Up Hold
The bottoms-up hold challenges grip and forearm stability by balancing a kettlebell upside down at shoulder height. The unstable load forces maximum grip activation and builds crushing forearm strength.
How to Perform
Clean a kettlebell to shoulder height but flip it so the bottom faces the ceiling.
Crush the handle with maximum grip force to keep the kettlebell balanced.
Hold your elbow at 90 degrees with the forearm vertical and the kettlebell stacked above your fist.
Hold for time — start with 15-20 seconds per side and build from there.
Common Mistakes to Avoid
Using a kettlebell that is too heavy to control, which leads to dangerous drops.
Letting the wrist collapse into extension instead of keeping it locked neutral.
Holding the arm too far from the body, which fatigues the shoulder before the forearm.
Muscle Activation
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