The Bottoms-Up exercise is a resistance training exercise that focuses on the shoulders, specifically the deltoids and rotator cuff muscles. It involves holding a dumbbell or kettlebell upside down (hence the name "bottoms-up") and performing various shoulder strengthening movements.
How to perform
Step-by-step instructions for the Bottoms-Up exercise:1. Start by selecting a dumbbell or kettlebell that is appropriate for your strength level. It is recommended to start with a lighter weight until you are comfortable with the movement.
2. Stand with your feet shoulder-width apart and hold the dumbbell or kettlebell upside down in one hand, gripping the handle with a neutral grip (palm facing inward).
3. Keeping your core engaged and maintaining good posture, raise the weight up to shoulder height, keeping your elbow slightly bent.
4. Slowly lower the weight back down to the starting position, maintaining control throughout the movement.
5. Perform 3 sets of 10-12 repetitions on each arm, focusing on proper form and control.
6. Rest for 30-60 seconds between sets to allow your muscles to recover.
7. As you progress and become more comfortable with the exercise, you can increase the weight or number of repetitions to continue challenging your muscles.
8. It is important to listen to your body and stop the exercise if you experience any pain or discomfort. Consult with a fitness professional if you are unsure about proper form or technique.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.