Barbell Overhead Carry

Description

How to Do Barbell Overhead Carry

1. 1
   Setup

   Load a barbell with appropriate weight. Clean or press the barbell overhead, locking out your elbows with the bar directly above your head and shoulders.

2. 2
   Setup

   Position your feet hip-width apart, brace your core, and keep your gaze forward, maintaining a neutral spine. Ensure your shoulders are packed down and back, not shrugged.

3. 3

   Begin walking slowly and deliberately, taking small, controlled steps. Maintain a rigid torso and keep the barbell perfectly balanced overhead throughout the movement.

4. 4

   Focus on controlled breathing and avoid leaning or swaying to compensate for the weight. Continue walking for the prescribed distance or time, then safely lower the barbell.

Tips

• Use an overhand grip, slightly wider than shoulder-width, to provide a stable base and engage your lats, which helps support the overhead position.
• Actively brace your abdominal muscles as if preparing for a punch throughout the entire carry to protect your spine and maintain stability.
• Keep your shoulder blades pulled down and back to create a stable "shelf" for the barbell and prevent your shoulders from shrugging up towards your ears.
• Walk with slow, deliberate steps, focusing on balance and stability rather than speed, to maximize the time under tension and core engagement.

Common Mistakes

• ×Avoid excessive lumbar extension by actively engaging your core and glutes to maintain a neutral spinal position.
• ×Do not let your shoulders creep up towards your ears; instead, actively pull your shoulder blades down and back to stabilize the weight.
• ×Prevent swaying or leaning by maintaining a tight core and taking slow, deliberate steps, focusing on balance with each stride.