Demo & instructions
Overhead Carry
Also known as: Overhead Walk, Waiter Walk
Instructions
You walk with weights held locked out overhead. Every step challenges your shoulders to stay steady and your trunk to stay stacked, building control that carries over to pressing.
- Movement
- Carry
- Type
- Compound
- Level
- Intermediate
- Typical range
- 15–60 sec
Setup
- 1Pick a weight you can press overhead comfortably for several reps.
- 2Bring the weights to your shoulders and press them up until your elbows are straight.
- 3Set your upper arms close to your ears, wrists straight, and ribs pulled down.
Execution
- 1Walk forward with slow, deliberate steps while keeping the weights directly over your shoulders.
- 2Keep reaching up toward the ceiling so your elbows stay locked.
Target
Equipment
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
