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carry
Overhead Carry
Search GoogleOverhead Carry is a intermediate carry exercise using dumbbells. It primarily trains shoulders and core. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- shoulders, core
- Secondary
- triceps, grip
- Equipment
- dumbbells
- Mechanic
- compound
Setup
- — Prepare the dumbbells and clear the movement area.
- — Set your stance, grip, and starting position before beginning overhead carry.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Walk with the weights stacked overhead and the ribs controlled.
- — Maintain the position only while you can breathe and keep the intended alignment.
Breathing & coaching
- — Breathe slowly behind the brace.
- — End the hold before you need to strain or hold your breath.
- — Walk with the weights stacked overhead and the ribs controlled.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo overhead carry
Regressions
- — Supported or reduced-range overhead carry