[VIDEO] Kettlebell Carry for Stronger Shoulders and Abs

I get flashbacks every time I do this exercise.

I think of a mad Russian demanding that we grab a “Snatch-Sized Bell” then walk with it over head around a the 300m circumference of an open dome at Disney’s Wide World of Sports in Orlando.

That’s where I did my first RKC back in October of 2010.

Pavel, the Mad Russian, really wanted us to get “intimately acquainted” with our kettlebells and so if we didn’t come back from lunch in time, or if we took too long in the bathroom or if we decided to sit up cross-legged instead of laying on our bellies after a hard set of swings, then we would get punished.

It reminded me of when we had to do sit-ups in PE class – although without the excessive lumbar flexion and shortening of our hip flexors.

So, as an ode to Pavel, I bring you the Overhead Kettlebell Carry.

A smoker for your both your abs and shoulders (and your man or womanhood).

Add these to the end of your practice and aim to get multiple lengths of 40 yards alternating arms each way.


  • Reply November 20, 2012


    Great video.

    What are your thoughts on the turkish get up?
    I’ve noticed that if I do five each side (with a heavy enough weight that the 5th one is not guaranteed – say 32 kg or so) that my forearms, shoulders, and abs are smoked.

    The weird thing is I see a huge increase in hip mobility right afterward.

  • Reply November 20, 2012

    Chris Lopez, RKC

    @Jack – I LOVE the Get Up. Not many can actually do multiple Get Ups with a 32kg so more power to you!

  • Reply November 20, 2012


    Mine does not show an overhead carry. The video link says “how to build strength” and it’s on the one arm shoulder press.

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