Inverted Kettlebell Carry

Technique

How to perform Inverted Kettlebell Carry

1. Stand tall with your feet hip‑width apart and clean a kettlebell upside‑down (bottoms‑up) into a front‑rack position so the bell is above the handle, horn gripped firmly, wrist neutral, and elbow pinned to your rib cage.
2. Brace your core, squeeze your glutes, and draw your shoulder blade down to stabilize the inverted bell.
3. Your free arm hangs naturally at your side for counterbalance.
4. This is your starting position.
5. Begin walking forward in a slow, controlled manner, keeping the kettlebell directly in line with your forearm and the bell’s bottom pointing straight up.
6. Move with small, deliberate steps to minimize wobbling.
7. Maintain an upright torso, level hips, and steady breathing throughout the carry, resisting any trunk lean or wrist collapse.
8. Continue for the prescribed distance or time, then carefully set the kettlebell down or switch hands and repeat the carry on the opposite side.

Programming relevance

Muscles involved

Primary targets: Flexor Carpi Radialis, Flexor Carpi Ulnaris, Palmaris Longus, Pronator Teres, Subscapularis, Supraspinatus.