Kettlebell Overhead Carry

Kettlebell Overhead Carry


This exercise involves holding a kettlebell overhead and walking with it for a certain distance or time. It primarily targets the shoulders, core, and upper back muscles while also improving grip strength and stability.

Muscle Group

Equipment Required

Kettlebell Overhead Carry Instructions

  1. Start by selecting an appropriate weight kettlebell for your fitness level.
  2. Stand with your feet shoulder-width apart and hold the kettlebell with one hand at shoulder height.
  3. Press the kettlebell overhead, fully extending your arm and keeping your core engaged.
  4. Begin walking forward, keeping your arm extended and the kettlebell stable overhead.
  5. Take small, controlled steps and maintain a straight posture throughout the exercise.
  6. Continue walking for a set distance or time, then switch the kettlebell to the other hand and repeat the exercise.
  7. Remember to breathe deeply and maintain proper form throughout the exercise.
  8. Once you have completed the desired number of sets, lower the kettlebell back to shoulder height and return it to the starting position.

Kettlebell Overhead Carry Form & Visual

Kettlebell Overhead Carry

Kettlebell Overhead Carry Benefits

  • Improves shoulder stability and mobility
  • Strengthens the core and upper body muscles
  • Increases grip strength
  • Improves posture and balance
  • Can be used as a cardiovascular exercise
  • Can be modified for different fitness levels and goals

Kettlebell Overhead Carry Muscles Worked

  • Shoulders
  • Triceps
  • Core
  • Glutes
  • Quadriceps

Kettlebell Overhead Carry Variations & Alternatives

  • Kettlebell Front Rack Carry
  • Kettlebell Farmer’s Carry
  • Kettlebell Suitcase Carry
  • Kettlebell Waiter’s Carry
  • Kettlebell Bottoms Up Carry