Overhead Carry
A walk with one or two dumbbells or kettlebells locked out overhead. It builds shoulder stability, upper back endurance and core control.
Primary muscles
- Front Delts
- Side Delts
- Traps (Trapezius)
Secondary muscles
- Rotator Cuff
- Serratus Anterior
- Triceps
- Abs (Rectus Abdominis)
- Obliques
- Sets
- 3–4
- Duration
- 15–30 m
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Press or clean one or two dumbbells or kettlebells overhead so the arms are locked with biceps near the ears.
Stand tall with ribs down and glutes squeezed.
Keep the weight stacked over the shoulder with the arm locked.
Walk forward with short, controlled steps.
Finish the distance, then lower the weight to the shoulder before setting it down.
Breathing: Breathe in short, steady breaths while keeping the trunk braced.
Coaching tips
Reach for the ceiling
Ribs down
Biceps by the ear
Common mistakes
Arching the lower back
Bent elbows
Weight drifting forward of the head
Shrugging the neck
Safety notes
Only carry what you can hold with a fully locked arm.
Lower the weight to the shoulder under control rather than dropping it from overhead.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.