Kettlebell Overhead Carry

Description

How to Do Kettlebell Overhead Carry

1. 1
   Setup

   Select a kettlebell and clean it to the rack position, then press it overhead until your arm is fully extended and locked.

2. 2
   Setup

   Ensure your biceps are by your ear and the kettlebell is directly aligned over your shoulder, hip, and ankle.

3. 3
   Setup

   Brace your core tightly, engage your glutes, and stand tall with a neutral spine, looking straight ahead.

4. 4

   Begin walking slowly and deliberately, taking small, controlled steps while maintaining your stacked overhead position.

5. 5

   Resist any lateral sway or rotation in your torso, keeping your core continuously braced and your arm locked.

6. 6

   Continue walking for the prescribed distance or time, then safely lower the kettlebell back to the rack position and then to the floor.

Tips

• Keep your gaze fixed forward on a distant point to aid in maintaining balance and a stable head position throughout the carry.
• Actively press the kettlebell towards the ceiling as if pushing it away from you, maintaining a locked elbow and engaged shoulder.
• Focus on 'stacking' your joints: wrist over elbow, elbow over shoulder, shoulder over hip, and hip over ankle for optimal stability and energy transfer.
• Engage your latissimus dorsi by pulling your shoulder blade down and back, creating a strong, stable shelf for your shoulder joint.

Common Mistakes

• ×Allowing the kettlebell to drift forward or backward from the stacked position strains the shoulder; actively press it straight up, keeping it aligned over your body.
• ×Losing core tension leads to a wobbly torso and decreased stability; continuously brace your abdominal muscles as if preparing for a punch.
• ×Rushing the carry compromises form and stability; slow down your pace and focus on deliberate, controlled steps, prioritizing perfect overhead positioning.