# Overhead Carry (Kettlebell)

> A slow walk with one kettlebell locked out overhead that builds shoulder stability, upper back strength and core control.

Page: https://fitnessie.app/exercises/kettlebell-overhead-carry/
Type: Kettlebell · Carry
Demo video: https://fitnessie.app/demos/overhead-carry-kettlebell/9a7998aa24e3e581.mp4

## 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

- [Equinox: Form Check, Single-Arm Kettlebell Overhead Carry](https://www.equinox.com/articles/2026/08/how-to-single-arm-overhead-carry)
- [BarBend: Overhead Carries](https://barbend.com/overhead-carries/)
- [Motra: Kettlebell Overhead Carry](https://www.motra.com/exercises/kettlebellOverheadCarry)