Suit Case Carry – Hold one kettlebell by your side like you would a suitcase. Use a heavy kettlebell to make the exercise challenging to your oblique’s, back and grip. Walk at a controlled pace for time or distance and maintain an upright posture keeping your shoulder packed down and retracted.
Farmer Walk – Similar to the suitcase carry except you will use two kettlebells, one in each hand. Walk at a controlled pace for time or distance and maintain an upright posture keeping your shoulders packed down and retracted. To make this exercise even more challenging add stairs or uphill training to the movement.
Rack Carry – This exercise can be done with either a single or double kettlebell and is very taxing on the shoulders, core and cardiovascular system. Only perform the double rack carry once you have mastered the single rack position.
Overhead Carry/Waiters Carry – Hold one or two kettlebells in the overhead position. Use a slightly lighter weight as this can be potentially dangerous when fatigued and be sure to stop before you reach failure. The overhead carry is an excellent exercise for strengthening the shoulders and increasing stability.
Mish-Mash Carry – Is completed with two kettlebells in various positions as mentioned above. For example; suitcase carry combined with rack carry or overhead carry combined with rack carry etc. Follow the cues outlined above for each of the positions for time or distance.