Exercise Database

Bottoms Up Carry

Course: PHRE 3043 – Functional Movement Movement Pattern: Core | stabilization, Gait Target: Transverse Abdominus Synergist(s): Quadratus Lumborum, Rectus Abdominus, Rhomboids, Trapezius
Exercise ID: 53579
Regressions: Progressions:

Equipment: Kettlebell
Description:
  1. Start by swinging the bell with a tight grip so you balance it with the bottom pointed up.
    • You can use your other hand to stabilize the kettlebell at the top before you start walking.
  2. Make sure that are keeping your abs tight and your shoulder blade packed by squeezing down through your armpit and lats.
  3. Continue to squeeze the grip of the kettlebell and walk smoothly.
  4. Switch arms after each set.
Common Error(s): Not engaging core
Spotting:


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