Overhead carry
Also called waiter's walk, overhead walk
- Works
- Front of the shoulder · anterior deltoid
- Upper back · trapezius and rhomboids
- Sides of the trunk · internal and external obliques
- Deep trunk · transversus abdominis
- Needs
- Kettlebell or dumbbells
Setup
Press a light kettlebell or dumbbell above your head with one hand. Lock the arm straight, with the biceps beside your ear.
Steps
- Stand tall with your stomach tight.
- Walk with short, even steps.
- Keep walking for the time you chose.
- Lower the weight to your shoulder with control. Change hands.
Breathing
Breathe slowly and evenly. Do not hold your breath.
Where you feel it
In your shoulder, upper back and the sides of your trunk.
Common mistakes
- Letting the arm drift forward.
- Arching the lower back.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.
Stop if the shoulder feels unstable.