Zirv Fitness
Strength exercise

Kettlebell Overhead Carry

How to do it

  1. Clean and press a kettlebell overhead so the arm is fully locked out with the bell stacked directly over the shoulder.
  2. Grip the handle firmly with the forearm vertical, keeping the wrist straight and the shoulder packed down as the arm supports the load.
  3. Brace the core hard and walk forward slowly, resisting any lean away from the loaded side.
  4. Keep the ribs pulled down and avoid arching the lower back as the arm stays locked overhead.
  5. Breathe in short, controlled breaths while maintaining tension through the gripping forearm and the overhead shoulder.
  6. Lower the kettlebell back to the shoulder under control at the finish rather than dropping the arm suddenly.

Muscles worked

ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
Forearm FlexorsGroup of muscles on the inner forearm responsible for wrist flexion and grip strength. All Forearm Flexors exercises

Related Shoulders exercises

Barbell Overhead Squat (Snatch Grip)Clean Grip High PullHandstand WalkHercules HoldKettlebell Bottom-up PressKettlebell Waiter Carry
Type
Strength
Equipment
Kettlebell
Primary muscles
Shoulders, Core, Forearm Flexors
Measured in
Reps and weight