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Shoulders · Intermediate

Kettlebell Single Arm Bottoms Up Carry

Loaded hold or carry for grip, posture, and trunk stability.

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Kettlebell Single Arm Bottoms Up Carry demonstration

Exercise overview

Training details

ShouldersForearmsCore

Equipment

Kettlebell

Sets × time

3 × 40 sec

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Clean one kettlebell into a bottoms-up rack with the base above the handle and the elbow close to the ribs.
  2. 02Stand tall with the wrist vertical, shoulder packed, ribs stacked over the pelvis, and trunk braced.
  3. 03Walk forward with short deliberate steps while keeping the bell balanced and the forearm steady.
  4. 04Resist leaning away from the load or allowing the kettlebell to wobble excessively.
  5. 05Complete the assigned distance, lower the kettlebell safely, and repeat on the opposite side.

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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 Bottoms Up Overhead 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 substituteBottoms-Up Kettlebell CarryComparable substituteBarbell Overhead CarryComparable substituteWaiter Carry

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