Zirv Fitness
Strength exercise

Kettlebell Waiter Carry

How to do it

  1. Press a single kettlebell overhead so it rests inverted in your palm like a tray, arm fully locked out above the shoulder.
  2. Set your feet hip-width apart, brace the core, and stack the wrist directly under the bell before taking the first step.
  3. Walk forward with even, controlled steps, keeping the ribs down and the working shoulder packed away from the ear.
  4. Let the forearm and gripping hand fight the bell's balance with each step, keeping the wrist firm rather than bent back.
  5. Breathe in a steady rhythm as you walk, exhaling briefly on each step to keep the torso braced under the load.
  6. Keep the hips level and avoid leaning away from the loaded side, which is the most common fault in this carry.

Muscles worked

CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
Forearm FlexorsGroup of muscles on the inner forearm responsible for wrist flexion and grip strength. All Forearm Flexors exercises

Related Core exercises

Barbell Overhead Squat (Snatch Grip)Clean Grip High PullHandstand WalkHercules HoldKettlebell Bottom-up PressKettlebell Overhead Carry
Type
Strength
Equipment
Kettlebell
Primary muscles
Core, Shoulders, Forearm Flexors
Measured in
Time