Skip to content

The bottoms up kettlebell carry is a highly effective shoulder stability and grip strength exercise where the kettlebell is held upside down, demanding strong control through the wrist, forearm, and shoulder. It challenges the rotator cuff, scapular stabilisers, and core while also improving proprioception and coordination. This exercise is often prescribed to enhance shoulder joint integrity, reduce injury risk, and build functional upper limb strength.

  • Stand tall with feet hip-width apart, holding a kettlebell in one hand in a “bottoms up” position (handle down, bell facing upwards).
  • Grip the handle firmly and stack your wrist directly under the kettlebell to keep it balanced.
  • Bend your elbow to 90 degrees or hold the kettlebell at shoulder height (depending on your variation).
  • Set your shoulder by gently drawing it down and back (avoid shrugging).
  • Engage your core and maintain an upright posture.
  • Walk forward slowly with controlled, steady steps, keeping the kettlebell stable and vertical.
  • Keep your eyes forward and avoid letting the kettlebell wobble.
  • Hold/maintain as prescribed by your physiotherapist.