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Shoulders · Advanced

Bottoms-Up Kettlebell Carry

Single-arm rack-height bottoms-up kettlebell carry for grip, wrist, shoulder, and trunk control.

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Bottoms-Up Kettlebell Carry demonstration

Exercise overview

Training details

ShouldersForearmsTraps NeckCore

Equipment

Kettlebell

Sets × time

4 × 20 sec

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Clean the kettlebell to a bottoms-up position with the bell above the handle.
  2. 02Hold the elbow near the ribs and keep the wrist vertical.
  3. 03Stand tall and brace before taking the first step.
  4. 04Walk slowly while keeping the bell balanced and the shoulder packed.
  5. 05Set the bell down or switch hands before the wrist bends or the bell tips.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationKettlebell Waiter WalkRelated variationWaiter Carry

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteKettlebell Single Arm Bottoms Up CarryComparable substituteBarbell Overhead CarryComparable substituteKettlebell Bottoms Up Overhead Carry

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