Barbell Overhead Carry

Barbell Overhead Carry


This exercise involves carrying a barbell overhead while walking. It primarily targets the shoulders, upper back, and core muscles. It can be used as a conditioning exercise or as a way to improve shoulder stability and strength.

Muscle Group

Equipment Required

Barbell Overhead Carry Instructions

  1. Start by standing with your feet shoulder-width apart and your knees slightly bent.
  2. Grasp the barbell with both hands, palms facing up, and lift it up to shoulder height.
  3. Press the barbell overhead, fully extending your arms and keeping your core tight.
  4. Begin walking forward, taking small steps and keeping your arms fully extended overhead.
  5. Continue walking for a set distance or time, making sure to keep your core tight and your arms fully extended.
  6. When you reach the end of your set distance or time, lower the barbell back down to shoulder height and then down to the ground.
  7. Rest for a few seconds and then repeat for the desired number of sets and reps.

Barbell Overhead Carry Form & Visual

Barbell Overhead Carry

Barbell Overhead Carry Benefits

  • Improves shoulder stability and strength
  • Engages the core muscles for stability and balance
  • Increases grip strength
  • Improves overall body coordination and control
  • Can be used as a conditioning exercise for athletes
  • Can be modified for different fitness levels and goals

Barbell Overhead Carry Muscles Worked

  • Deltoids
  • Triceps
  • Trapezius
  • Core muscles
  • Forearms

Barbell Overhead Carry Variations & Alternatives