Overhead Carry (Kettlebell)

A loaded carry exercise where a kettlebell is held overhead while walking, building shoulder stability, core strength, and unilateral pressing endurance.

Instructions

1. Press a kettlebell overhead with one arm, achieving a stable locked-out position.
2. Keep your core braced and your shoulders packed with slight retraction.
3. Maintain an upright posture without leaning to either side.
4. Begin walking forward at a steady pace while maintaining the overhead position.
5. Keep the kettlebell stable without excessive movement or shifting.
6. Walk for the prescribed distance or time, then lower the kettlebell and repeat on the other side.

Tips

• Press the kettlebell directly overhead rather than slightly forward to maintain balance and stability.
• Brace your core to prevent excess lower back extension and maintain posture.
• Maintain stability in the overhead position, avoiding unnecessary swaying or shifting.
• Increase difficulty by using heavier kettlebells, extending distance, or walking on inclines.
• This exercise builds shoulder stability, overhead strength, and unilateral core stability.