Overhead carry

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Also known as: Waiter's walk

A walk with the load locked out overhead, brutal for shoulder stability.

What it is

You press a dumbbell, kettlebell or barbell overhead and walk. Holding the load above the head while moving asks a lot of the shoulder, the upper back and the trunk.

Muscles worked

Primary: Shoulders, Core. Secondary: Traps, Triceps, Glutes.

How to perform it

  1. Press a manageable weight overhead with the elbow locked and the biceps near the ear.
  2. Set the ribs down and the glutes tight so the back does not arch.
  3. Walk in a straight line with short, deliberate steps, eyes forward.
  4. Lower the weight under control at the end of the distance, not by dropping it.

Common form faults

  • Ribs flaring and the back arching to hold the load up. Reduce the weight and think of the ribs stacked over the pelvis with every step.
  • The arm drifting forward instead of staying by the ear. If the arm cannot stay vertical, the shoulder needs a lighter load or more overhead range first.

Programming

20 to 40 metres a side, or 30 seconds. Much lighter than any other carry; the position is the exercise.

Plan your training

Variations & substitutions

Frequently asked questions

One arm or two?
One arm adds an anti-lean demand on the trunk and is the more common version. Two arms is a pure shoulder stability drill.
Kettlebell or dumbbell?
A kettlebell resting on the forearm is stable and comfortable; a dumbbell is fine too. Use whichever lets the wrist stay straight.