Ellim is a free AI-powered personal coach and fitness app for iOS. It features an AI workout generator that creates personalized workout plans in seconds, a library of 3,500+ exercises, meal tracking with AI food recognition, comprehensive progress tracking, and pre-built workout routines.

How does the AI personal coach work?

Describe the workout you want in plain English — for example, "upper body strength workout" or "30-minute HIIT session." Ellim's AI personal coach instantly generates a complete workout plan with exercises, sets, reps, and rest periods, matched from our library of 3,500+ exercises.

Is Ellim free to use?

Yes, Ellim is completely free to use. Core features including the AI workout generator, exercise library, workout tracking, meal logging with food search and barcode scanning, and pre-built routines are available at no cost — no ads, no credit card required. AI food recognition from photos is available as a premium feature.

What types of exercises does Ellim include?

Ellim includes over 3,500 exercises across multiple categories including weight training, bodyweight exercises, stretching and flexibility routines, and cardio workouts. Each exercise comes with detailed instructions.

Can Ellim create personalized workout plans?

Yes, Ellim's AI personal coach creates fully personalized workout plans based on your goals, preferences, and workout history. You can also build custom routines manually or choose from 100+ pre-built workout programs.

Does Ellim track meals and nutrition?

Yes, Ellim includes a dedicated Meal tab for tracking your nutrition. You can search for foods, scan barcodes to add items instantly, or use AI-powered food recognition to identify what you're eating from a photo. Food search and barcode scanning are free, while AI photo recognition is a premium feature.

All Exercises

Kettlebell Half Kneeling One Arm Bottoms-up Press

Master the Kettlebell Half Kneeling Bottoms-up Press to build shoulder stability and strength.

Intermediate

Compound

Push

1 min per set45s rest

Shoulders

Kettlebell

Description

A kettlebell exercise performed from a half-kneeling position where one arm presses the kettlebell upwards while maintaining its bottom-up position.

How to Do Kettlebell Half Kneeling One Arm Bottoms-up Press

1
Setup
Kneel on one knee, with the opposite leg forward, ensuring the kneeling knee is directly under your hip and the front foot is flat on the floor, directly under its knee, forming two 90-degree angles.
2
Setup
Carefully grasp the kettlebell by the handle with the arm opposite your forward leg, then invert it so the bell faces upwards in a "bottoms-up" position, resting gently on your forearm near the wrist while keeping your core tight and gaze forward.
3
With the kettlebell stable at shoulder height, exhale and press it directly overhead until your arm is fully extended, maintaining the bottoms-up orientation throughout the entire upward movement.
4
Inhale as you slowly and with control lower the kettlebell back to the starting shoulder height, ensuring the bell remains inverted and avoiding any tilting or wobbling during the descent.
5
Complete all desired repetitions on one side before carefully switching your kneeling position and pressing arm to work the other side.

Tips

Keep your elbow tucked close to your body during the initial press and descent to maintain better control and stability of the bottoms-up kettlebell.
Actively brace your core throughout the entire movement to prevent any lateral lean or rotation of your torso, enhancing stability and protecting your spine.
Maintain a firm, crushing grip on the kettlebell handle to help stabilize the bell in the bottoms-up position, as this directly influences your ability to control the weight.
Perform each repetition slowly and deliberately, especially the eccentric (lowering) phase, as rushing can lead to loss of balance or control of the kettlebell.

Common Mistakes

×Many people allow the kettlebell to tilt or fall out of the bottoms-up position; fix this by crushing the handle tightly and moving slowly, especially during the transition from pressing to lowering.
×Arching the lower back indicates a lack of core engagement and can cause discomfort; fix this by actively tucking your tailbone slightly and bracing your abdominals throughout the press.
×Using a jerky motion or momentum to press the weight compromises stability and muscle engagement; fix this by focusing on a smooth, controlled press and lowering phase, letting your shoulder and core do the work.