Overhead Carry

Shoulders, Core, BackDumbbell, Kettlebell, Barbell

Foundational loaded carry that develops shoulder stability, core strength, and upright posture under overhead tension.

How to do it

1Press the weight directly overhead, locking out your elbow completely.

2Pull your shoulder blade down, brace your core, and stand perfectly tall.

3Walk forward taking smooth, controlled steps.

4Keep the weight stacked directly over your shoulder, hip, and ankle alignment.

5Complete the distance and lower the weight safely to your chest under control.

Common mistakes

Arching your lower back to support the weight due to poor core control or shoulder mobility.

Walking with a soft or bent elbow instead of a solid overhead lockout.

Shrugging your shoulder up toward your ear, straining your neck muscles.

Breathing

Take shallow, controlled breaths through your nose while keeping your abdominal wall braced.

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.