Kettlebell BUP Technique and Tips

The Kettlebell Bottoms Up Press

I have been BUPing for quite a few years now and loved
every session doing it, I love a challenge. Here are my thoughts on the BUP and the technique I use, described in as much details as possible.



Kettlebell BUP

The Set up: set the kettlebell about a foot in front of your toes with the handle striking a line directly through
your body (you may need it a little further away if
you’re attempting a max lift).

Place your hand towards the front end of the handle (I
find this most comfortable).

Create tension in your arm by pulling back slightly on the handle before you initiate the back swing.

Keeping your glutes, hips and core tight, swing the kettlebell between your legs.

Don’t begin the upwards pull until the bell has swung back as far as it can and is beginning to return to it’s starting position(this is most relevant if you are going for a max single as it seems to make the lift flow more than fighting against the weight).

When you feel the weight coming back up, pull upwards and begin turning the kettlebell over.

Keep the bell as close as possible to your body to minimize energy wastage.

Aim to pull the kettlebell to your shoulder and land with your lower arm completely vertical, with hardly any space between you thumb and shoulder.

Any movement outside landing in this position will mean you somehow need to recover the lift.

I see many people leaning back on a BUP and then trying to press it away from themselves (whichalso results from holding the kettlebell in the wrong position).

The shortest movement possible will always be the best!

A little note on gripping the kettlebell – I like to loosely grip the kettlebell on the upswing as I find gripping it too tight means you have the bell in the
wrong position when you’ve cleaned it.

When you don’t commit to gripping too hard you can get under the bell in a better position before going for the press.

This way you get the option for your hand to be slightly tilted for the press rather than having the back of your hand in line with your vertical elbow (for me a much
better position to press from), I find this way I can really grind the kettlebell and get maximum advantage from the lats rather than a straight hand to forearm which for me tends to mean more tricep involvement.

The Press: once you’ve got the kettlebell landed in the right position, you need to get your feet sorted out into a place where you can gain most leverage.

This will differ for everyone, but I like to take a short step backwards with the same hand that I am pressing with.

Use your opposite side to brace against, I prefer my arm to be out wide to balance my body.

Begin the press by pushing hard into the ground with your feet and engaging your lats, lean back on the press (only lean backwards slightly, this too may put unnecessary stress on your back).

If you’re on a max lift, my only advice is to keep pressing, but make sure it’s coming through your legs, back, shoulders, triceps and wrist (in that order).

DON’T GIVE UP!

Even if the movement is only minimal just keep the pressure on, with some real guts the weight will go up!

BUP Tips: To work up to a max BUP I use the following format to get my body into the right gear using the actual weight I’m going to attempt (assuming I am already warmed up)

(2-5 reps on both sides)
Swings

Cleans

1.Clean and Push Press

2.Snatch

3.Flips

4.Bottoms Up Clean

5.Bottoms Up Press (MAX)

Going for a new weight in the BUP
In training I will use bottoms up cleans for a while until I become accustomed to the weight and also use heavy kettlebell cleans to prime my body and nervous system.

I have also used other methods to train the BUP and make it harder, such as double BUP’s, double BUP Cleans, pronated and neutral grips, holding a kettlebell in the BUP position (non-pressing hand) whilst BUP’ing, stacked pressing, sloshpipe attached to the kettlebell, Hamburger Press (stacked bells with weight discs between), holds for time. The list is endless, your mind is your only obstacle!