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All forearms exercisesForearms · Gym

Bottoms-Up Carry

Carry a kettlebell upside-down by the horn. Unstable grip and core challenge.

IntermediateKettlebell3 × 30–40 m/side
Bottoms-Up Carry demonstration thumbnail — How To Perform The Bottom up Kettlebell Carry at 90 Degrees
Grip / forearmsKettlebell

Bottoms-Up Carry

Demo · Champion Physical Therapy and Performance

Verified Bottoms-Up Carry demonstration by Champion Physical Therapy and Performance. Click to play.

How to do the Bottoms-Up Carry

  1. 1Elbow close to ribs
  2. 2Wrist straight
  3. 3Walk slow and tall

Benefits of the Bottoms-Up Carry

  • Builds strength and size in the grip / forearms under sustained isometric tension
  • Also trains core as supporting movers
  • The offset load adds grip and stabilizer demand a straight bar never touches
  • A solid mid-level progression once the basic pattern is clean

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  2. 2ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  3. 3McGill (2010) — Core training: evidence translating to better performance and injury preventionStrength and Conditioning Journal
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services