FULL BODY · COMPOUND
Overhead Carry
A loaded carry performed with a weight stabilized overhead.
Primary musclesShoulders, Core
Secondary musclesTriceps, Glutes, Forearms
EquipmentDumbbell or kettlebell
DifficultyIntermediate · Loaded Carry
How to perform
- Press the weight overhead and establish a stable position.
- Walk with controlled steps while keeping the ribs and pelvis aligned.
- Lower the weight safely after the planned distance.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the shoulders as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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