Double Overhead Carry 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Isometric
Required Equipment
Kettlebell
Fitness Level
Advanced
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Double Overhead Carry is a full-body stability exercise that primarily targets the shoulders while engaging the obliques as a secondary muscle group. Performed by pressing two kettlebells overhead and walking a set distance or time, this movement challenges your shoulder endurance, core strength, and overall balance. Maintaining straight elbows and a braced core throughout the carry is essential for proper form and spinal alignment. The Double Overhead Carry is especially effective for building overhead stability, improving posture, and developing total-body control under load.
How to Perform
Start by lifting both weights overhead: Begin with a firm grip on each kettlebell. Press them up until your arms are fully extended above your head, making sure your elbows are locked out but not hyperextended.
Set your shoulders: Pull your shoulder blades slightly down and back to create a stable base. Avoid shrugging your shoulders upward — the arms should stay strong but relaxed through the traps.
Brace your core: Engage your abdominal muscles as if preparing for a punch. This will support your lower back and keep your spine from arching excessively during the walk.
Stand tall and align your body: Keep your chin tucked, ribs pulled in, glutes slightly squeezed, and your spine in a neutral position. Imagine creating a straight line from the weights down through your feet.
Begin walking slowly and under control: Take steady, deliberate steps forward. Keep your arms overhead and avoid swaying, leaning, or allowing the weights to drift out of alignment.
Maintain control throughout the movement: Focus on keeping your core tight and your posture upright. If you feel the weights starting to tilt or your form breaking down, pause or reset before continuing.
Breathe steadily: Don’t hold your breath. Inhale through your nose and exhale through your mouth as you walk to stay relaxed and prevent unnecessary tension.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your arms fully extended and elbows locked without letting the weights drift forward or backward.
Maintain a tight core throughout the walk to protect your lower back and engage the obliques.
Walk slowly and with control—rushing increases the risk of imbalance and poor form.
Focus your gaze forward, not down, to help keep your posture upright and aligned.
Squeeze your glutes gently to stabilize your hips and avoid excessive lower back arching.
Use a manageable weight that challenges your stability without compromising overhead position.
Keep your wrists stacked directly above your shoulders to avoid joint strain.
Breathe evenly—don’t hold your breath while walking, as it adds tension.
Practice overhead mobility separately if you struggle to keep your arms straight overhead.
Train this exercise near a clear, safe path to avoid tripping or having to dodge obstacles.
How Not to Perform
Don’t let the weights drift forward or behind your head — keep them directly over your shoulders to avoid shoulder strain and maintain balance.
Avoid bending your elbows — bent arms shift the load and reduce activation of the shoulder stabilizers.
Don’t arch your lower back — this puts stress on your spine; instead, keep your ribs down and core braced.
Never walk with a loose core — without core tension, you lose control and remove focus from the obliques.
Don’t grip the weights loosely — a weak grip reduces control and may cause instability in your upper body.
Avoid walking too fast or carelessly — fast steps increase the risk of losing form and wasting energy.
Don’t shrug your shoulders upward — this creates neck tension and takes focus away from the shoulders.
Avoid flaring the ribs forward — it breaks spinal alignment and weakens your overhead stability.
Don’t use a weight that’s too heavy — it leads to poor form, shoulder fatigue, and risk of injury.
Avoid uneven or cluttered paths — walking in an unstable or distracting space increases the chance of mistakes and injury.
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.
