How to do the Overhead Carry
- Hold a dumbbell overhead, elbow straight, wrist directly above your shoulder.
- Keep your body upright, gaze forward, and take small, controlled steps.
- Resist leaning to one side as you walk, maintaining a stable posture.
- Continue walking, then gently lower the dumbbell back to your side.
Full technique — 6 steps
- Bring one dumbbell overhead and fully extend the elbow with the wrist directly above the shoulder.
- Set your ribs down, squeeze the handle, and keep the shoulder centered under the load.
- Stand tall with eyes forward, pelvis level, and the free arm relaxed at your side.
- Walk forward with short, deliberate steps while keeping the dumbbell directly above your shoulder.
- Resist leaning, side bending, or twisting as the weight shifts with each step.
- Continue for the prescribed distance or time, then lower the dumbbell under control and switch sides.
Common mistakes
- Letting the weight drift forward
- Walking with overstriding steps
- Arching the lower back
- Leaning away from the load
- Elbow not fully extended overhead
Form cues
- Keep wrist over shoulder
- Keep ribs down
- Take short steps
- Crush the handle
- Stay tall under load
