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Barbell Overhead Carry

Advanced

A loaded carry with barbell held overhead that targets shoulders, core, and upper back to build stability, balance, and functional strength; commonly used in conditioning and advanced training.

About Exercise

Equipment

Barbell, Squat Rack

Difficulty

4/5 • Advanced

Primary Muscle Groups

Shoulders, Traps, Abs

Secondary Muscles

Lower Back, Glutes, Quads, Hamstrings

Popularity Score

Goals

Strength

Stability

Conditioning

Training Style

Functional Training

CrossFit

Setup Requirements

Requires Rack

Yes

Requires Bench

Requires Spotter

Yes

Space Needed

Large

Noise Level

Low

Muscle Breakdown

View Muscle Map

Shoulders

9/10

Anterior Delts, Medial Delts, Rear Delts

Traps

8/10

Upper Traps

Abs

8/10

Rectus Abdominis, Transverse Abdominis

Obliques

7/10

External Obliques

Triceps

7/10

Lateral Head, Medial Head

Forearms

6/10

Flexors

Lower Back

5/10

Erector Spinae

Glutes

4/10

Glute Max

Quads

3/10

Hamstrings

3/10

Programming

Typical Rep Range

20-50 reps

Rest Between Sets

60-120 seconds • Recover fully between carries

How to Perform

Set up a barbell in a squat rack at shoulder height and load with appropriate weight. Unrack the bar into an overhead press position with arms fully extended and grip wider than shoulders.

Press the barbell overhead to full lockout with elbows straight and bar aligned over midfoot.
Brace your core by pulling ribs down and engaging abs to maintain neutral spine.
Take small, controlled steps forward in a heel-to-toe pattern while keeping torso upright.
Hold the overhead position steady without letting the bar drift forward or sideways.
Walk the prescribed distance or time, maintaining balance and stability throughout.
Return to the rack and carefully rerack the barbell under control.

Coaching Tips

Form Cues

Lock elbows fully.
Pack shoulders down.
Brace core tight.
Eyes forward.
Small steps.
Stay tall.

Breathing

Inhale through the nose and exhale through the mouth steadily while walking; brace core on each breath to maintain stability.

Tempo

2-0-2

Range of Motion

Fully extend arms overhead with bar locked out above head until elbows are straight; walk forward with full steps covering the set distance without torso lean or bar deviation.

Safety

Safety Notes

Start with light weight to master form
Avoid if shoulder mobility is limited
Use spotter for unracking heavy loads
Clear space to prevent tripping
Breathe continuously to avoid pressure buildup
Consult professional for back or shoulder issues

Spotting

Spot from behind by supporting the bar if it begins to drop during walk; assist with unracking and reracking for heavy loads to prevent shoulder strain.