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Kettlebell Overhead Carry
Walking carry with one or two kettlebells held overhead that targets shoulders, core, and full body for enhanced stability and postural strength; improves coordination and functional fitness under load.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders, Abs, Traps, Obliques
Secondary Muscles
Lats
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Anterior Delts, Medial Delts
Abs
9/10Transverse Abdominis, Rectus Abdominis
Traps
8/10Upper Traps, Mid Traps
Obliques
8/10External Obliques
Forearms
7/10Flexors
Glutes
6/10Glute Max
Triceps
6/10Lats
5/10Programming
Typical Rep Range
20-50 reps
Rest Between Sets
60-120 seconds
How to Perform
Select a kettlebell and clean or press it overhead into a locked position with arm straight, biceps by ear, and core braced. Stand tall with feet shoulder-width apart.
- Engage core and pull ribs down to maintain neutral spine.
- Lock elbow fully and pack shoulder down and back.
- Walk forward with short, controlled steps, keeping body upright.
- Avoid leaning or swaying; focus on stability.
- Switch arms for single-arm carry after set distance or time.
- Lower kettlebell safely to rack or ground.
Coaching Tips
Form Cues
- Pack shoulders down
- Ribs down, core tight
- Eyes forward, no lean
- Short stable steps
- Lock elbows straight
Breathing
Inhale through nose during relaxed steps, exhale to brace core tightly while maintaining tension.
Tempo
2-0-2
Range of Motion
Arm fully extended overhead with kettlebell aligned over shoulder; walk until form breaks or set distance reached, maintaining upright posture without back arch.
Safety
Safety Notes
- Start with light weight to master form
- Warm up shoulders thoroughly
- Avoid if shoulder pain or limited mobility
- Brace core to protect spine
- Do not hyperextend back
Spotting
Not typically needed; use light weights or partner for balance support if beginner.
Common Mistakes
- Arching lower back
- Shrugging shoulders
- Bending elbows
- Looking up at weight
- Swaying or leaning side to side
When to Avoid
- Shoulder impingement
- Lower back issues
- Recent shoulder injury
Flexibility Needed
- Full shoulder flexion
- Adequate ankle mobility for walking
Build Up First
- Mastery of overhead press
- Core bracing proficiency
- Basic kettlebell clean technique
Also known as
Overhead Kettlebell Walk, Kettlebell Waiter's Carry
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