How to do the Overhead Carry, step by step
- Press the weight overhead until your arm is straight.
- Biceps next to your ear, weight over your midfoot.
- Core braced, ribs down.
- Walk calmly and steadily.
- When you fatigue, set the weight down under control instead of dropping it.
Common mistakes and how to fix them
- Arched backribs down, abs tight
- Arm drifting forwardkeep the weight over your shoulder and midfoot
- Bent elbowactively lock out your arm
How to scale the Overhead Carry
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Lighter weight
- Front Rack Carry
- Single arm instead of both
Also known as
Oh carry · Oh walk · Overhead walk · Waiter walk
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.