Bottoms-Up Kettlebell Carry

Body region

• Arms
• Shoulders
• Core

Muscles

Main

• Deltoid
• Flexor Digitorum Superficialis

Helps

• Supraspinatus
• Trapezius
• Brachioradialis
• Flexor Carpi Radialis
• Flexor Carpi Ulnaris
• Extensor Carpi Radialis Longus
• Extensor Carpi Ulnaris

Holds

• Serratus Anterior
• Rectus Abdominis
• External Oblique
• Internal Oblique
• Transversus Abdominis

Equipment

• Kettlebell

Technique

1. Clean a light kettlebell to the rack position, then turn it so the bell points up and the handle is in your fist.
2. Keep the elbow bent about 90 degrees, forearm vertical and wrist straight, with the handle in line with the forearm.
3. Stand tall, brace your abs and walk slowly in a straight line, keeping the bell balanced above your hand.
4. After the distance or time is done, turn the bell back over under control, lower it and switch hands.

Cues

• Squeeze the handle hard, as if wringing it out.
• Stack the wrist, elbow and shoulder under the bell.
• Small, slow steps keep the bell steady.

Common mistakes

• Choosing a bell that is too heavy to balance.
• Letting the wrist bend back so the bell tips.
• Flaring the elbow out or letting it drift in front of the body.
• Walking fast and swinging the arm.

Alternatives

• Kettlebell Clean
• Suitcase Carry