Overhead Waiter Carry
Quick Information
Category
Functional Training
Difficulty
Intermediate
Equipment
Dumbbell, Kettlebell
Primary muscle group
Deltoids, Trunk
Secondary muscle groups
Trapezius, Serratus Anterior, Obliques
Movement pattern
Overhead Carry
Training goal
Balance
Sport
General Athletic Development, Volleyball, Baseball, Tennis, Tactical / Military
Overview
Purpose. Train overhead shoulder stability and trunk bracing while moving.
How it fits the system. An intermediate-level overhead carry entry in the Functional Training section, programmed to develop balance. Related work in the library: Reverse Crunch and Bear Plank Shoulder Tap.
Primary muscles
Deltoids, Trunk
Secondary muscles
Trapezius, Serratus Anterior, Obliques
Movement pattern
Overhead Carry
Equipment
Dumbbell, Kettlebell
Difficulty
Intermediate
How to Perform
- Clean or press a moderate weight to the overhead position.
- Lock the elbow and set the shoulder blade down and back.
- Brace the trunk and squeeze the glutes so the ribs stay down.
- Walk with short, controlled steps, keeping the weight still.
- Keep the eyes forward and the neck long.
- Lower the weight under control and change sides.
Coaching Cues
- Keep the biceps beside the ear.
- Do not let the ribs flare or the back arch.
- Walk slowly and keep the weight quiet.
Common Mistakes
- Leaning away from the load.
- Letting the elbow soften and the weight wobble.
- Using a load that cannot be held with a locked elbow.
Progressions & Regressions
Progressions
Increase load or distance, or use a bottoms-up kettlebell.
Regressions
Perform a static overhead hold instead of walking.
When to Use It
When to use
For overhead shoulder stability and trunk control.
When not to use
With shoulder pain in the locked-out overhead position.
Programming
3 carries of 15 to 30 metres per side.
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