Bottoms Up Carry and Variations

The Bottoms Up Carry is a great way to train the abs and core. It is also a great warm up for the central nervous system to wake it up before a heavy lifting sessions

Getting Started

Grip the bell and clean it to the bottoms up position. If you have not read about that part you can read about cleaning to the bottoms up position here. Allow for two right angles with your upper arm being parallel to the ground. Sink your shoulders away from the ears and engage your core and... take a walk! 

By using a light bell that allows your arm to stay parallel to the ground you allow yourself to focus on smaller stabilizers and postural muscles that are typically not engaged all day if you work at a desk. This is a great way to warm those up muscles by walking 45 seconds to a minute on each side in the bottoms up carry position and then begin your workout!