Barbell Overhead Carry

Core, Delts, TrapsBarbell

An overhead carry holding a loaded barbell overhead. It places high demands on your core, deltoids, and upper traps, requiring complete focus and stability.

How to do it

1Press the barbell overhead and lock out your elbows completely.

2Pull your shoulder blades down and brace your core, keeping your spine neutral.

3Take smooth, controlled steps forward while maintaining upright posture.

4Keep the barbell stacked directly over your center of gravity throughout the walk.

5Safely lower the barbell back to the floor or rack when finished.

Common mistakes

Arching your lower back due to a weak core brace or poor shoulder mobility.

Bending your elbows, which fatigues your joints and causes loss of control.

Walking too fast, throwing off your balance and stability.

Breathing

Breathe steadily and rhythmically. Match your breathing pattern to your steps.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.