Liftsmith

Bottoms-up kettlebell carry alternatives

Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the bottoms-up kettlebell carry, best matches first.

  1. Dumbbell carry, one sideTrains the forearms, same movement, needs dumbbells.
  2. Dumbbell farmer’s holdTrains the forearms, same movement, needs dumbbells.
  3. Farmer's carryTrains the forearms, same movement, needs dumbbells.
  4. Hex bar carryTrains the forearms, same movement, needs trap bar.
  5. Suitcase carryTrains the forearms, same movement.
  6. Dead hangTrains the forearms, same movement, needs pull-up bar.
  7. Dumbbell head pinch holdTrains the forearms, same movement, needs dumbbells.
  8. Dumbbell marchTrains the forearms, same movement, needs dumbbells.
  9. Dumbbell suitcase carryTrains the forearms, same movement, needs dumbbells.
  10. One-sided dumbbell holdTrains the forearms, same movement, needs dumbbells.
  11. Active hangTrains the forearms, needs pull-up bar.
  12. Kettlebell figure eightTrains the forearms.

A plan that only uses what your gym has

Tell Liftsmith your equipment once. Every workout picks exercises you can do there, and swaps rank the closest match first.

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