How to do it
- Clean a light kettlebell to the front rack and turn it so the bell balances upside down above your fist.
- Keep the forearm vertical, wrist straight and elbow tight to your ribs.
- Walk for time, staying tall, then switch hands.
Cues that matter
- Crush the handle — the grip is what stops the bell tipping.
- Go far lighter than you think; balance is the limit here, not strength.
Common mistakes
- Choosing a heavy bell and losing the vertical forearm.
- Letting the wrist bend back, which drops the bell forward.
Muscles worked
Primary
- Forearms
- Grip
Also works
- Shoulders
- Core
- Rotator cuff
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Kettlebell Bottoms-Up Carry in a session, with 75 seconds between sets.
- Strength
- 20–30 sec
- Build muscle
- 30–45 sec
- Endurance
- 45–75 sec
Same muscle, different kit
Movements that train the same part of the forearms with different equipment — for a day the kettlebell is taken, or a gym that does not have one.