Overhead Carry | Gymacetamol

Muscles Worked

Primary

ShouldersAbs / Core

Secondary

Triceps

Quick Cues

1

Weight locked out overhead

2

Walk with control

3

Core braced throughout

4

Shoulder stable

Equipment Needed

Dumbbells

Press or jerk a weight (kettlebell, dumbbell, or barbell) to full lockout overhead.
Lock your elbow and keep your bicep close to your ear.
Brace your core hard and squeeze your glute on the loaded side.
Walk forward in controlled, steady steps.
Keep the weight directly over your shoulder, not drifting forward or back.
Breathe through your brace with short, controlled breaths.
Walk for the desired distance, then lower the weight safely.

Common Mistakes

Letting the weight drift overhead

Not keeping the core braced

Walking too quickly and losing balance

Pro Tips

Hold a heavy dumbbell or kettlebell in one hand and walk

Focus on keeping your torso upright and resisting lateral flexion

This builds core stability and grip strength simultaneously

Your Progress

Variations

Farmer's Walk

Overhead Carry

Waiter Walk