9 Reasons Bottoms Up (BU) Kettlebell Work is Awesome

*You’d do well to use a bell at least one size lighter than normal for your strict press (ideally 12-16kg for all, if this is too heavy for you then avoid BU work for the time being and just get stronger)
 
1 – It teaches you tension throughout your entire body.
 
2 – You need to mater the weight, the balance, the feel and connecting your body as a unit before you can even move a single step or attempt a press.
 
3 – The positive crossover to your pressing form is well worth the ego check.
 
4 – Hitting some solid reps in either the clean, press, rack walk (BU) waiters walk, windmill, TGU etc, all look pretty cool.
 
5 – Strengthens grip-glutes-core better than most other movements.
 
6 – Perfect for GTG and deload work.
 
7 – You will learn which arm is your weaker one, as such you lift with that one first and then match the reps you achieve with the strong arm.
 
8 – It allows you to get in a good session even if you’ve got limited weights (KB’s).
 
9 – Apart from all the strength, stability and coordination gains you’ll get, this way of lifting is good fun.
 
Here is are a few little complexes to try 2-3 times per week.
 
Complex 1 – Ladder set 1,2,3,4,5 – repeat 3-5 times each arm
 
A1 – BU Clean
A2 – BU Press
A3 – BU Squat
A4 – BU Rack Walk
 
^^ You can progress this one to using two bells.
 
Complex 2 – 2-3 reps per arm – 20-40min total
 
A1 – BU Clean
A2 – BU Press
A3 – BU Windmill
A4 – BU Waiter Walk
 
Complex 3 – 1 rep per arm – static hold each position for 10 seconds tops – 20-30min total
 
A1 – BU Clean to Rack Hold
A2 – BU 1/4 Press Position
A3 – BU 1/2 Press Position
A4 – BU 3/4 Press Position
A5 – BU Press Lock Out Hold
A6 – BU 3/4 Press Position
A7 – BU 1/2 Press Position
A8 – BU 1/4 Press Position
A9 – BU Rack Hold
 
*Finish with some swings or snatches each session 100-200 reps.
 
**You’d also do well to think about ‘pulling’ the weight down in the lowering element of the press, squats and windmills.
 
Enjoy,
Ross

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