Barbell Overhead Carry
Improve core stability, shoulder strength, and full-body control with the Barbell Overhead Carry.
- Movement
- Compound
- Force
- Static
- Per set
- 1 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Barbell Overhead Carry
Description
A functional strength exercise where you lift a barbell overhead and walk for a certain distance or time.
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How to do Barbell Overhead Carry
- 01Setup
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.
- 02Setup
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.
- 03
Begin walking slowly and deliberately, taking small, controlled steps. Maintain a rigid torso and keep the barbell perfectly balanced overhead throughout the movement.
- 04
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.
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Is Barbell Overhead Carry good for beginners?
Barbell Overhead Carry is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Overhead Carry?
You need Barbell to perform Barbell Overhead Carry. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Overhead Carry?
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.
What are common mistakes when doing Barbell Overhead Carry?
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.
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Free · iPhone only · Available on the App Store