The Best Drill for Shoulder Stability: The Bottom Up Press
The Bottom Up Press is an absolute game changer when it comes to shoulder stability and grip strength; there are few movements that come close to it for upper body training and core activation.
How to do it:
* Hold a kettlebell upside down by the handle with your arm bent and close to your body
* Get your shoulder set into a good position by pulling them both back and down
* Brace hard and slowly press the kettlebell upwards keeping the bottom towards the sky
* Squeeze hard to avoid the kettlebell from coming out of position
* When your arm is locked out bring it back to the start position and restart
* Repeat for a total of 3 reps
Things to remember:
- Choose a sensible weight....
- ....but still challenge yourself
- Don’t try to grind out a bad rep
- Squeeze hard
- Brace hard
Some extra notes:
When your bottom up press gets better your overall shoulder training soon follows. What I love about the bottom up press is that you cannot do it wrong - if your shoulder isn't strong enough or your core strength isn't up to it, the kettlebell won't move.
Ideally you really want to find where you struggle and where you fail to set your own goals, obviously don't drop a kettlebell on your head but if you do these too light you just don't get the real benefits from them, if you're able to say that it's easy then you haven't tried heavy enough for yourself to get a true test. Long term goals for guys with this is 3 reps with 24kg and for women 3 reps with 18kg. This isn't to say that you can't push past those weights also but if you can press or hold a ton of weight above your head but can barely bottom up press 8kg then chances are you are cheating in some way and this pattern in my experience has been a common issue among lifters with shoulder pain.
Any advanced lifter I have tested with no shoulder issues has always been able to do bottom up presses with no issues even if they have never tried them before. If there was a major difference between your left and right arm, I would avoid barbell pressing and handstands etc and place more focus on the bottom up press itself until it is balanced out.
Having a good selection of kettlebells is recommended for this but if you don't have access to any and want to buy your own I would highly recommend trying a few at a gym to know what you would benefit from most, you could always increase/decrease reps depending on what you have.
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Tom Morrison is the creator of The Simplistic Mobility Method and works with athletes on prerequisite movement capabilities for optimal strength, performance, and reduced risk of injury. He is a British weightlifting coach, martial artist, CrossFit trainer and competitor.
His passion is getting people to live a pain free life so they can do the things they enjoy, he works with professional MMA fighters, golfers, football and rugby players, strongmen, powerlifters, experienced CrossFit athletes and weightlifters, people with no mobility, people with hypermobility, people with chronic back, knee and shoulder injuries, and most commonly people with general tightness or pain that can’t seem to figure out why.
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