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Shoulders · Intermediate

Plate Overhead Carry

Two-hand plate overhead carry for shoulder stability and trunk control during deliberate walking.

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Plate Overhead Carry demonstration

Exercise overview

Training details

ShouldersTricepsUpper BackCoreGlutes

Equipment

Weight Plate

Sets × time

3 × 40 sec

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Hold a plate with both hands and press it overhead.
  2. 02Lock the elbows softly and keep the plate stacked above the shoulders.
  3. 03Bring the ribs down before taking the first step.
  4. 04Walk slowly without letting the plate drift forward or behind the head.
  5. 05Lower the plate safely before the shoulders or lower back lose 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 variationOverhead Carry

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Alternatives

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

Comparable substituteBarbell Overhead CarryComparable substituteBarbell Chaos Overhead WalkComparable substituteBottoms-Up Kettlebell Carry

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