Kettlebell Bottoms-Up Overhead Carry
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Kettlebell
HOW TO PERFORM
- Clean the kettlebell to one shoulder, then turn it bottoms up so the bell sits above the handle.
- Press it overhead and lock the elbow, with the bell balanced over the fist and the wrist straight.
- Squeeze the handle hard and walk with slow, even steps, keeping the shoulders level.
- At the end of the distance, lower the bell to the shoulder under control, then switch hands.
FORM TIPS
- The bell tips the moment the grip or the wrist relaxes, which is what makes this a grip and shoulder stability drill. Start lighter than you think.
- Do not lean away from the bell. Keep the ribs stacked over the hips as if it were not there.
TARGET MUSCLES
Primary
- Shoulders
- Forearms
- Obliques
- Traps
Secondary
- Abs
- Triceps
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.