Overhead Carry

Body region

• Shoulders
• Core
• Back
• Chest

Muscles

Main

• Deltoid
• Serratus Anterior
• Trapezius

Helps

• Supraspinatus
• Rectus Abdominis
• Triceps

Holds

• Infraspinatus
• Teres Minor
• Erector Spinae
• External Oblique
• Transversus Abdominis

Equipment

• Dumbbells or Kettlebell or Weight Plate

Technique

1. Lift a plate, or hold a dumbbell or kettlebell, overhead with both arms locked out, biceps near the ears.
2. Stack the weight over your shoulders and brace your abs so your ribs stay down.
3. Walk in a straight line with short steps, keeping the arms locked.
4. Bring the weight back down carefully at the end; do not drop it from overhead.

Cues

• Push the weight up into the ceiling.
• Keep ribs down and glutes tight.
• Look straight ahead with a long neck.

Common mistakes

• Arching the lower back to hold the weight up.
• Letting the arms drift forward of the head.
• Bending the elbows as you tire.
• Choosing a weight you cannot control overhead.

Alternatives

• Single-Arm Overhead Dumbbell Carry