Fysiqal

Carry & Anti-Movement Core · Advanced

Overhead Carry

Isolation carry & anti-movement core exercise using dumbbell.
Difficulty
Advanced
Equipment
Dumbbell
Mechanics
Isolation
Sides
Bilateral
Main plane
Sagittal

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How to do the Overhead Carry

Cues reviewed by Kwabena Osei on

Setup

Press a weight overhead into a locked-out position before you start walking.

  1. Walk forward with short, controlled steps, keeping the working arm locked out directly overhead throughout.

  2. Keep your core braced and avoid letting your ribcage flare or your lower back arch to compensate for the overhead load.

Common mistakes

  • Letting the arm drift forward or the elbow bend during the walk instead of staying locked out directly overhead.

  • Arching the lower back to counterbalance the overhead weight instead of keeping the core braced and ribs down.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Shoulder flexionprimary action · resisted

    Anterior deltoid (prime mover, high emphasis); Medial deltoid (synergist, moderate emphasis); Supraspinatus (stabilizer, high emphasis); Infraspinatus (stabilizer, moderate emphasis); Subscapularis (stabilizer, moderate emphasis); Serratus anterior (stabilizer, moderate emphasis)

  • Elbow extensionsecondary action · resisted

    Triceps brachii (stabilizer, moderate emphasis)

  • Spine extensionsecondary action · resisted

    Rectus abdominis (stabilizer, high emphasis); External oblique (stabilizer, moderate emphasis); Transverse abdominis (stabilizer, moderate emphasis)

Related exercises

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From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.