We have previously posted that grip strength is associated with longevity, and well correlated to independent living in later life. However, most people don’t train it consciously. The bottom up press is my favourite grip strength exercise.
Next time you visit the gym, take your set of dumbbells and perform 10-12 reps of overhead shoulder press. Then, take the equivalent weight in kettle-bells and perform the bottom up press (pictured above) for 10-12 reps … if you can! We guarantee that you won’t perform one repetition.
Shoulder pressing dumbbells is pretty easy to do once it’s learned, with scapulae providing good support whilst at the top of the movement. Not so for the bottom up press, where the full load is translated into the hand, forearm, shoulder and mid-thoracic spine. The bottom up press will nicely expose the weaknesses which have accrued in your limbs from years of shoulder pressing without any attention to training your grip. We recommend adding the bottom up press to your routine for a better grip and forearm strength.