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How to Do Overhead Carry — Form, Muscles & Tips

Learn how to do the Overhead Carry: step-by-step form, muscles worked, dumbbell setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Press a dumbbell or kettlebell overhead in one hand, locking out your elbow.
  2. Keep your core braced and shoulder packed down and back.
  3. Walk for 20-40 meters, keeping the weight stable directly overhead.
  4. Switch arms and repeat for 3-4 sets per side.