Strength / Kettlebell
A loaded walk with a single kettlebell locked out overhead, where the bell hangs behind the wrist and pulls the arm backwards, making it harder to hold still than a dumbbell.
Kettlebell
intermediate
compound
Obliques · Traps · Forearm Extensors · Quadratus Lumborum · Serratus · Triceps
Clean and press a kettlebell to lockout, letting the bell settle on the back of your forearm.
Straighten the elbow fully and turn the arm so the bell sits behind and above your wrist rather than off to the side.
Pack the shoulder — push the weight up and let the shoulder blade travel with it instead of jamming it down.
Brace your trunk and walk forward with even strides, keeping the bell stacked over your shoulder and hip.
Keep your wrist straight; letting it bend back is what makes an overhead bell feel unstable.
Carry for the desired distance, lower under control, then repeat on the other side.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
