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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 — Suitcase carry progression: the bottoms up carry #coretraining #corestability #strength
Grip / forearmsKettlebell

Bottoms-Up Carry

Demo · Brian Carroll 1306

Verified Bottoms-Up Carry demonstration by Brian Carroll 1306. 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

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  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