Single Arm Kettlebell Bottoms Up Overhead Carry

Instructions for proper form

Stand with your feet shoulder-width apart. Hold a kettlebell by the handle with your palm facing you and the bell facing up (bottoms up). Clean the kettlebell to shoulder height, and then press it overhead. Keep your elbow locked and engage your core. Maintain a straight line from your wrist to your shoulder throughout the movement. Walk forward while keeping the kettlebell overhead. Maintain a neutral spine and avoid leaning to one side. Switch arms as needed to maintain balance.

Common mistakes to avoid

Avoid letting the kettlebell tip forward or backward, which can lead to instability. Don’t arch your back or lean excessively to one side. Ensure your arm is fully extended overhead to maintain balance and support. Avoid walking too fast or with poor posture.

Benefits

Specific benefits of the exercise

Improves shoulder stability and strength, enhances grip strength, and engages multiple core muscles for stability during the movement.

Expected results and timeframe

With consistent training, participants can expect increased shoulder strength and improved core stability within 4-6 weeks, along with functional improvements in daily activities..

Who this exercise is best for

This exercise is ideal for advanced strength trainers and athletes seeking to enhance shoulder stability and overall strength, especially in sports that require unilateral loading such as throwing sports.

Scientific studies supporting its effectiveness

Research shows that loaded carries, such as the overhead carry, improve functional strength and stability, with specific studies highlighting the benefits of instability training for the shoulders and core.

Variations

Beginner modifications

For beginners, start with a standard overhead carry using a lighter kettlebell and progress to the bottoms up position as form improves. Alternatively, perform the exercise with a dumbbell or without any load initially to focus on form.

Advanced progressions

Advanced variations include adding a lateral shuffle while carrying, increasing balance challenges by walking on an unstable surface, or performing the carry in a single-leg stance.

Integrations

Complementary exercises

Complement this exercise with shoulder-focused movements like shoulder presses, lateral raises, and bodyweight exercises like push-ups to enhance overall shoulder strength.

Super set recommendations

Consider supersetting with upright rows or lateral raises to target the shoulders immediately after performing the bottoms-up overhead carry.

Sample workout routines

Warm up with mobility drills, perform 3 sets of 30 seconds of Single Arm Kettlebell Bottoms Up Overhead Carries, followed by 12-15 repetitions of shoulder presses and planks for core engagement.

Exercise combinations

Combine this exercise with other stability-focused movements like Turkish get-ups or renegade rows to enhance overall stability and strength.

Best time to do this exercise in your workout

This exercise is best performed at the beginning of the workout when your strength and focus are at their peak, ideally after a proper warm-up and mobility-focused exercises.