Overhead Carry
- Pro
- Intermediate
- Hybrid race
- Gym
- Functional
The overhead carry presses a dumbbell to a locked-out overhead position, then walks it for distance with short, controlled steps while your ribs stay down. It trains the front delts and traps to hold the lockout while the abs brace against the sideways lean. Intermediate athletes use it with dumbbells in the gym or functional training, logged for distance and switching arms.
- Muscles
- Front delts, Traps, Abs
- Equipment
- Dumbbells
- Logged as
- Distance
How to
- Press the weight overhead to a strong lockout.
- Keep your ribs down and biceps by your ear.
- Walk with short, controlled steps.
- Hold the lockout for the full distance, then switch arms.
Form cues
- Stack your wrist directly over your elbow and shoulder.
- Brace your obliques against the sideways pull.
- Keep your gaze forward, not up at the weight.
Common mistakes
- The arm drifts forward, away from the ear. Pull the weight back in line with your ear.
- Torso leans away from the loaded side. Brace your abs to stay upright and centered.
- The elbow bends as fatigue builds. Reset the lockout the moment your elbow bends.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
Log it in Wellboy
Build workouts with this movement, log your sets and watch your progress.
App StoreGoogle PlayComing soon