Kettlebell Overhead Carry
Build core strength & stability! The Kettlebell Overhead Carry challenges your entire body. Improve posture & shoulder health.
The Kettlebell Overhead Carry is a compound exercise that mainly works the chest and traps, with help from the core. You'll need: kettlebells.
Required Equipment
Kettlebell Overhead Carry Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Upper Traps (trapezius, upper fibers)
Secondary
Obliques; Abdominals (rectus abdominis)
Kettlebell Overhead Carry Variations and Alternatives
How to do the Kettlebell Overhead Carry
Select a kettlebell of appropriate weight. Start with a lighter weight to focus on form before progressing to heavier loads.
Clean the kettlebell up to a shoulder position and then press or push press it overhead. Perform this on one side to start.
Once the kettlebell is overhead, lock out your elbow and make sure your wrist is straight.
Engage your core, squeeze your glutes, and ensure that your ribcage is down to prevent arching your lower back.
Begin walking at a steady pace, keeping the kettlebell overhead. Your arm should be close to your ear, and your gaze should be forward.
Keep your shoulder packed and scapula engaged to provide stability to the arm and protect the shoulder joint.
Walk for a specified distance or time while maintaining good posture and the kettlebell in a stable overhead position before lowering it down safely.
Repeat carrying the kettlebell with the opposite arm to ensure balanced development.
It's essential to pay attention to your body during this exercise. If at any point you feel unstable or unable to maintain good form, lower the weight and adjust accordingly.
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Kettlebell Overhead Carry FAQs
What muscles does the Kettlebell Overhead Carry work?
The Kettlebell Overhead Carry mainly works the chest and traps, with help from the core. The main muscles are the pectoralis major and trapezius.
What equipment do you need for the Kettlebell Overhead Carry?
Kettlebells.
Is the Kettlebell Overhead Carry a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Kettlebell Overhead Carry go on?
It belongs on push day in a push/pull/legs routine.
What are some Kettlebell Overhead Carry variations and alternatives?
Similar exercises include the Overhead Farmer Carry, Dumbbell Farmer Walk, Kettlebell Halo and Kettlebell Suitcase Hold.
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