Overhead Barbell Carry 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Forearms
Secondary Targets
Execution
Compound
Force Type
Isometric
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Overhead Barbell Carry is a full-body exercise primarily targeting the forearms, while also engaging the abs, hamstrings, lower back, quads, shoulders, traps, and upper back. By holding a barbell overhead with arms fully extended, this exercise challenges stability, balance, and core strength, as the lifter must maintain proper posture and control throughout the movement. The exercise is performed by walking a set distance or for a set duration while keeping the barbell in the overhead position, promoting strength and endurance across multiple muscle groups. It requires a barbell and focuses on improving functional strength and stability.
How to Perform
Position the barbell at about chest level on the rack.
Stand facing away from the rack, and lift the barbell off the rack, bringing it to shoulder height in an overhead press position.
Push the barbell overhead until your arms are fully extended, ensuring a stable and controlled lockout at the top.
Maintain a firm grip and strong posture while walking a specified distance or for a set amount of time, keeping the barbell overhead the entire time.
Tips
Before beginning the lift, take a deep breath to properly position your shoulders. This will help set the scapula in the correct alignment, as the weight will naturally pull the shoulders down. Ensure they are securely positioned before lifting the bar.
Slightly engage your shoulders by performing a small shrug, just enough to counteract the downward pull of the weight without moving them out of their neutral position.
As you walk, maintain a slow pace and use a heel-to-toe motion to ensure stability and control.
Focus on stabilizing the barbell overhead, avoiding any excessive arching or overextension of the lower back.
Keep breathing steadily throughout the movement. However, avoid relying on your breath alone to stabilize your spine.
Be mindful of your surroundings, as this variation requires more space and could pose a safety risk to others nearby. Always ensure there is enough room to move freely without causing any accidents.
How Not to Perform
Avoid Overarching Your Back: Do not let your lower back overextend or arch excessively. This can strain your spine and reduce the effectiveness of the exercise. Keep your core engaged and your spine neutral throughout the movement.
Do Not Shrug Excessively: Avoid raising your shoulders too high, as this can shift focus away from the target muscles. A slight shrug to stabilize the weight is enough—do not force the movement.
Don’t Rush the Walk: Walking too quickly can cause instability and lead to unnecessary energy expenditure. Take slow, controlled steps, ensuring each step is stable and purposeful.
Avoid Using Momentum: Do not rely on momentum to carry the barbell. Swinging or jerking the bar will not only waste energy but also increase the risk of injury. Focus on controlled movements and maintaining a steady pace.
Don’t Neglect Grip Strength: Failing to maintain a strong, firm grip on the barbell can cause instability. Keep your hands securely wrapped around the bar to ensure control and prevent the weight from shifting.
Avoid Holding Your Breath: Do not hold your breath during the exercise. This can increase intra-abdominal pressure and reduce stability. Breathe steadily to maintain control and prevent unnecessary strain.
Don’t Allow the Barbell to Drift: Keep the barbell directly overhead and avoid letting it drift forward or backward. This can lead to unnecessary strain on the shoulders and upper back. Focus on keeping it in a straight line above your head.
Don’t Overload the Weight: Lifting too heavy a weight can compromise your form and lead to injury. Choose a manageable weight that allows you to perform the exercise with proper technique and focus on stability.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
