Overhead Carry (Kettlebell)

How to do it

1. Rack a kettlebell at one shoulder with the bell resting against the outside of your forearm, and brace your core.
2. Press it overhead until your arm is straight by your ear, palm turned forward, with the other arm hanging at your side.
3. Stand tall, look forward and walk slowly with small steps, keeping the bell over your shoulder.
4. Lower the bell back to the rack when you reach your distance or time.
5. Switch sides and repeat.

Key cues

• Elbow fully straight
• Bicep by your ear
• Bell stacked over the shoulder
• Ribs down over the pelvis
• Slow, like walking through mud

Common mistakes

• Leaning away from the working side as you tire
• Rushing the walk
• Letting the wrist buckle back
• Flaring the ribs and arching the lower back

Muscles worked

Primary

Front delts, side delts, traps and upper back

Secondary

Abs and obliques

Equipment

Kettlebell.

References

1. Equinox: Form Check, Single-Arm Kettlebell Overhead Carry
2. BarBend: Overhead Carries
3. Motra: Kettlebell Overhead Carry