Overhead Carry
The Overhead Carry is a fundamental exercise that enhances core stability and shoulder strength. This movement challenges balance while engaging multiple muscle groups, making it vital for athletes and fitness enthusiasts alike.
Muscles Worked
How to Perform
- 1Stand with your feet shoulder-width apart, holding a dumbbell in one hand.
- 2Press the dumbbell overhead until your arm is fully extended.
- 3Engage your core to maintain stability and prevent leaning.
- 4Begin walking forward, keeping the dumbbell directly above your shoulder.
- 5Maintain a straight posture, avoiding excessive leaning or arching of the back.
- 6Walk for a set distance or time while keeping the dumbbell overhead.
- 7Switch hands and repeat the process.
Form Cues
- ✓Keep your core tight throughout the movement.
- ✓Avoid shrugging your shoulders; keep them relaxed.
- ✓Maintain a neutral spine and avoid excessive bending.
Common Mistakes
Leaning to one side.
Engage your core and focus on maintaining a straight posture.
Letting the dumbbell drift forward.
Keep the dumbbell aligned with your shoulder.
Shrugging the shoulders during the carry.
Relax your shoulders and keep them down.
Programming Tips
Sets & Reps
Aim for 3-4 sets of 20-40 meters or 30-60 seconds.
Rest Period
Rest for 90 seconds between sets.
When to Use
Incorporate into your strength training or functional fitness routine.
Progression
Increase the weight of the dumbbell or distance as you become more comfortable.
Variations
Single Arm Overhead Carry
Perform the carry using one arm to increase core engagement.
Farmers Carry
Carry a dumbbell or kettlebell at your side instead of overhead.
Overhead Barbell Carry
Use a barbell held overhead for a different challenge.
Alternatives
This exercise also targets the shoulders and core but in a different manner.
Works the back and arms while also engaging the core.
A core-strengthening exercise that improves stability without movement.
FAQs
Is Overhead Carry good for beginners?
Yes, but beginners should start with lighter weights and focus on form.
What muscles does Overhead Carry work?
It primarily works the core, deltoids, and trapezius.
How long should I hold the Overhead Carry?
Aim for 30-60 seconds or a distance of 20-40 meters.
Can Overhead Carry help improve my posture?
Yes, it strengthens the core and shoulders, promoting better posture.
What weight should I use for Overhead Carry?
Start with a weight that allows you to maintain good form for the entire duration.
Related Exercises
Personalised training, handled for you.
SHFT builds your programme around your schedule, tracks every session, and adjusts your weights automatically. Answer a few questions and your plan is ready in 60 seconds.
- Auto-calculated progression - no guessing weights
- Adapts when life gets in the way
- AI coach that knows your training history
Train Overhead Carry with SHFT
Get personalised workouts with automatic progression and expert programming.