Bottoms Up Carry (Kettlebell)

A loaded carry exercise where the kettlebell is held upside down, requiring significant stabilizer muscle activation and developing shoulder stability.

Instructions

1. Stand with feet hip-width apart and clean a kettlebell to shoulder height with one hand.
2. Flip the kettlebell upside down so the bell faces toward the ceiling while holding the handle.
3. Keep your wrist neutral and your elbow at approximately 90 degrees.
4. Engage your core and shoulder stabilizers to maintain control of the inverted position.
5. Walk forward, maintaining control and stability throughout the carry.
6. Return to starting position, set the kettlebell down, and repeat with the opposite arm.

Tips

• Start with a lighter kettlebell to master the movement pattern.
• Keep your shoulder packed and engaged to prevent shrugging.
• Maintain an upright posture and tight core throughout the carry.
• Walk slowly at first, focusing on control and stability.
• This exercise is excellent for shoulder stability and injury prevention.
• Perform equal distance or time with both arms for balanced development.