Exercise of the Week: Bottoms-Up Kettlebell Carry | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Exercise of the Week: Bottoms-Up Kettlebell Carry

May 7, 2013

The STACK Exercise of the Week helps you improve your overall sports performance—including strength, speed, conditioning and flexibility.

The Exercise

Bottoms-Up Kettlebell Carry

Who Does It

Tim Collins, Kansas City Royals Pitcher

Sports Performance Benefits

The deceptively simple Bottoms-Up Kettlebell Carry forces your rotator cuff muscles to fire to keep the kettlebell stable, strengthening them against injury. By holding the weight on one side of your body, you improve your overall strength and balance.

How To

  • Assume an athletic stance facing a clear walking path
  • Hold a kettlebell upside-down in one hand, with that hand in front of your shoulder at chin height
  • Take a step forward and walk for the specified distance
  • Lower the weight, switch hands and repeat 

Sets/Distance: 3x40 yards each arm

Coaching Points

  • Engage the muscles in your shoulder (rotator cuff and scapula) to keep kettlebell steady as you walk
  • Your core should be active; keep it tight to support you as you move
  • Do not bounce or sway from side to side
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
Must See
Dashon Goldson: "You Just Gotta Have Heart"
Views: 2,195,013
How to Perform the Euro Step With Iman Shumpert
Views: 80,542
NFL Wide Receiver Randall Cobb Outworks Everyone
Views: 22,628,520

Featured Videos

Quest for the Ring: University of Kentucky Views: 224,492
Add Core Power for Basketball With Damian Lillard's Med Ball Throws Views: 4,255,154
Path to the Pros 2015: The Journey Begins Views: 26,383
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

More Cool Stuff You'll Like

Bench Press Grip Guide: How Hand Placement Changes the Exercise

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

Improve Soccer Agility with Lateral Strength Exercises

Master the Lateral Lunge to Improve Your Hockey Stride

12-Week Resistance Band and Chain Workout

7-Exercise Core-Blasting Workout

7 Best Lower-Body Strengthening Exercises

How Often Should You Vary Your Exercise?

7 Ways to Work Out Competitively Without CrossFit

Posterior Chain Fixes to Improve Your Game

A Better Way to Train Your Core

Dominate Your Bench Test With This Strategy

Mike Boyle's 5 Tips for More Effective Workouts

3 Post-Activation Potentiation Combos for Explosive Strength

4 Simple Golf Core Exercises to Increase Your Driving Distance

Build Max Power With These Pulling Exercises

5 Ways to Get a Higher Vertical Jump

7 Farmer's Walk Variations for Improved Core Strength

Increase Your Explosiveness with the Power Curl

How NOT to Perform a Pull-Up (With Fixes)

Prevent ACL Injuries With This Exercise

7 Strategies for Faster Workout Recovery

How Functional Training Has Overly Complicated Strength Training

Improve Your Squat Depth With 5 Easy Warm-Up Exercises

Kyle Lowry's 12-Week All-Star Training Program

4 Exercises to Build True Lacrosse Power

3 Tricks for a Stronger Front Squat

5 Exercises to Develop Soccer Power

Never Bench Press With Your Feet in This Position

The Best Single-Leg Exercises for Youth Athletes

Putting Together an Off-Season Workout for Point Guards

How to Design a Greco-Roman Wrestling Training Program

4 Deadlift Variations to Increase Your Pull

Make Lifts More Challenging With Resistance Bands

10 Ways to Get Stronger With a Sandbag

Perfect Your Squat Technique With the Unloaded Squat

Use Eccentric Lifts to Increase Size and Strength

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

Develop Core Strength for Throwing

Reach New Training Heights With Resistance Band Exercises

3 Nordic Hamstring Curl Exercises to Boost Your Performance

These 3 Single-Leg Movements Will Improve Your Squat Technique

6 Gym Machines That Are Actually Worth Your Time

Mike Boyle: 4 Small Muscles That Can Lead to Big Gains

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy