How to Carry a Kettlebell

Kettlebells may have recently emerged in your gym, but the truth is that this exercise equipment is far from new. Kettlebells began to be used in Russia in the 1700s. They effectively built strength then, and they continue to do so today. Kettlebells are very different from dumbbells in that the center of gravity is not in the hand, but rather, below the hand. This type of lifting is often used in a day-to-day basis, for carrying groceries or other objects. Carrying a kettlebell is a type of exercise that can build the strength in your arms and abs.

Things You'll Need

  • 2 Kettlebells
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Instructions

  1. Kettlebell Carry

    • 1

      Place one kettlebell next to your right foot and another next to your left foot. Stand with your feet together and your arms at your sides. Push your shoulder blades downward and toward each other. Tighten your abs.

    • 2

      Bend your hips and begin lowering yourself down into a squat. Do not allow your knees to go past your toes. Concentrate on sitting backward and hinging at the hips. Keep your back flat.

    • 3

      Grab the handles of the kettlebells when your knees are bent 90 degrees. Your palms should be facing each other. Stand up.

    • 4

      Walk 20 steps forward and backward. Squat toward the floor, bending your knees 90 degrees and keeping your back flat to put the kettlebells back on the floor.

    Bottoms-Up Carry

    • 5

      Hold a kettlebell in your right hand.

    • 6

      Bend your right elbow 90 degrees, lifting the heaviest part of the kettlebell upward toward the ceiling, coming to rest next to your head. Grip the kettlebell so that you maintain it in position.

    • 7

      Walk forward 20 steps or perform squats as desired. Repeat on the left.