- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredKettle Bells
- Force TypeIsometric
- Experience LevelIntermediate
- Secondary Muscles
Abs, Hamstrings, Lower Back, Quads, Shoulders, Traps, Upper Back
Target Muscle Group
Kettlebell Single Arm Bottoms Up Carry Overview
The kettlebell single arm bottoms up carry is a variation of the farmers walk and a total body exercise used to primarily target the muscles of the core, forearms, and traps.
The kettlebell single arm bottoms up carry implements an unbalanced weighted load to force your core to stabilize your spine during the carry.
This is a slightly more advanced variation of the famers walk and you may be better off starting off with an easier variation until you’ve build the prerequisite core and forearm strength.
Kettlebell Single Arm Bottoms Up Carry Instructions
- Grasp a kettlebell in each hand using a neutral grip and stand up straight.
- Clean one of the kettlebells to a bottoms up position at shoulder height and hold the other by your side to get into position.
- While maintaining an active shoulder position, walk for a designated distance or amount of time.
Kettlebell Single Arm Bottoms Up Carry Tips
- Squeeze the handle of the bottom up kettlebell hard to ensure that your shoulder remains stable.
- When setting up for the lift, ensure you take a good deep breath to set your shoulder position. The weight will drive your shoulders into scapular depression so you want to ensure that your shoulders are set in a good position prior to lifting the weight.
- If performing a unilateral carry variation, ensure that you’re not leaning to one side as you complete the movement.
- Shrug the shoulder of the down arm just slightly. Not enough so that it takes above a position of neutral but just enough to offset the weight pulling your shoulders down.
- If you sit in a position of heavy scapular depression, you may find that a slight shrug of the shoulder is necessary to get adequate upward rotation of the scapula and ensure the shoulder girdle remains in a good position.
- Walk slowly and ensure a heel-toe pattern.
- Stabilize the weight and don’t allow it to drive you into overextension.
- Continue to breath throughout the exercise and don’t rely upon respiration for spinal stabilization.