Double Kettlebell Bottoms Up Overhead Carry

Instructions for proper form

Stand with your feet shoulder-width apart, holding a kettlebell in each hand with the handles facing upwards (bottoms up). Press the kettlebells overhead, ensuring your arms are straight and in line with your shoulders. Engage your core for stability. Maintain a neutral spine, avoiding excessive arching or rounding of your back. As you walk, keep your shoulders down and back, and ensure the kettlebells remain stable and upright above your head. Take small, controlled steps to maintain balance.

Common mistakes to avoid

Avoid flaring your elbows out or allowing your wrists to bend excessively. Do not arch your back or lean forward excessively while walking. Ensure that you are not gripping the kettlebells too tightly or losing control, as this can lead to instability.

Benefits

Specific benefits of the exercise

Strengthens shoulder stabilizers, improves grip strength, enhances core stability, and develops overall body coordination and balance.

Expected results and timeframe

Regular practice can lead to improved shoulder strength and stability within 4-6 weeks, improved core strength, and better overall functional fitness. Expect noticeable results in coordination and grip strength within the same timeframe..

Who this exercise is best for

This exercise is best for advanced lifters looking to improve shoulder strength, stability, and overall functional fitness. It’s particularly beneficial for athletes and individuals interested in enhancing their performance in sports requiring upper body strength.

Scientific studies supporting its effectiveness

Studies on loaded carries suggest that they improve isometric strength and endurance of the shoulder muscles; research supports the incorporation of loaded carries for developing balance and stability in a functional training context.

Variations

Beginner modifications

For beginners, it is recommended to start with a single kettlebell and perform the bottoms-up carry at a lower weight. Alternatively, they can practice the overhead carry without kettlebells first, focusing on maintaining form without weight.

Advanced progressions

Advanced progressions can include performing the exercise with heavier kettlebells, increasing the distance of the carry, or adding dynamic movements such as walking lunges while carrying the kettlebells overhead.

Integrations

Complementary exercises

Complementary exercises include overhead presses, Turkish get-ups, and strict presses to strengthen the shoulder complex and improve overall pressing strength.

Super set recommendations

Pair this exercise with a core exercise such as planks or a lower-body exercise such as squats to target different muscle groups and enhance workout efficiency.

Sample workout routines

A sample routine might consist of a warm-up, followed by: 1) Double Kettlebell Bottoms Up Overhead Carry (3 sets of 40-60 meters), 2) Overhead Press (3 sets of 8-12 reps), 3) Plank (3 sets of 30-60 seconds).

Exercise combinations

Combine this exercise with deadlifts or farmer’s carries for a full-body workout focusing on strength and stabilization.

Best time to do this exercise in your workout

This exercise is best performed at the beginning of a workout when you are fresh, as it requires significant core and shoulder strength. It can also be appropriately utilized as a finisher at the end of a workout to challenge your stamina.