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Shoulders · Advanced

Barbell Overhead Carry

Barbell carry with both elbows locked overhead, requiring active shoulder position, trunk control, and deliberate level steps.

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Barbell Overhead Carry demonstration

Exercise overview

Training details

ShouldersTricepsUpper BackCoreGlutes

Equipment

Barbell

Sets × time

3 × 20 sec

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Stand upright with your feet shoulder-width apart, holding a barbell overhead.
  2. 02Engage your core and maintain a neutral spine.
  3. 03Begin walking forward, keeping the barbell stabilized overhead.
  4. 04Avoid leaning to the sides; keep your body centered.
  5. 05Walk for a set distance or time, then return to the starting position.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBarbell Chaos Overhead Walk

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteOverhead CarryComparable substitutePlate Overhead CarryComparable substituteBottoms-Up Kettlebell Carry

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