CORE · COMPOUND
Overhead March
A controlled marching drill with one or two weights stabilized overhead.
Primary musclesCore, Shoulders
Secondary musclesHip flexors, Glutes
EquipmentDumbbell or kettlebell
DifficultyIntermediate · Loaded Carry
How to perform
- Press the weight overhead and establish alignment.
- Alternate knee lifts while resisting trunk movement.
- Lower the weight safely after the planned duration.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the core 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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