The STACK Exercise of the Week helps you improve your overall sports performance—including strength, speed, conditioning and flexibility.

The Exercise

Bottoms-Up Kettlebell Carry

Who Does It

Tim Collins, Kansas City Royals Pitcher

Sports Performance Benefits

The deceptively simple Bottoms-Up Kettlebell Carry forces your rotator cuff muscles to fire to keep the kettlebell stable, strengthening them against injury. By holding the weight on one side of your body, you improve your overall strength and balance.

How To

• Assume an athletic stance facing a clear walking path
• Hold a kettlebell upside-down in one hand, with that hand in front of your shoulder at chin height
• Take a step forward and walk for the specified distance
• Lower the weight, switch hands and repeat 

Sets/Distance: 3×40 yards each arm

Coaching Points

• Engage the muscles in your shoulder (rotator cuff and scapula) to keep kettlebell steady as you walk
• Your core should be active; keep it tight to support you as you move
• Do not bounce or sway from side to side