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Plate Overhead Carry

Intermediate

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A walking carry with a weight plate held overhead, targeting the shoulders, core, and full body for stability and postural strength; improves coordination under load.

About Exercise

Equipment

Plates

Difficulty

3/5 • Intermediate

Primary Muscle Groups

Shoulders, Abs, Traps, Obliques

Secondary Muscles

Lats

Popularity Score

Goals

Strength

Stability

Conditioning

Training Style

Functional Training

CrossFit

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Medium

Noise Level

Low

Muscle Breakdown

View Muscle Map

Shoulders

9/10

Anterior Delts, Medial Delts

Abs

9/10

Transverse Abdominis, Rectus Abdominis

Traps

8/10

Upper Traps, Mid Traps

Obliques

8/10

External Obliques

Forearms

7/10

Flexors

Glutes

6/10

Glute Max

Triceps

6/10

Lats

5/10

Programming

Typical Rep Range

20-50 reps

Rest Between Sets

60-120 seconds

How to Perform

Select a weight plate and 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 plate 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 plate aligned over shoulder; walk until form breaks or set distance reached, maintaining upright posture without back arch.