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Kettlebell Overhead Carry

Step by step instructions, muscle activation and variants for the Kettlebell Overhead Carry.

MediumCoreFront shoulders

About this exercise

The kettlebell overhead carry is a functional stability exercise in which you walk a set distance or time while holding a kettlebell locked out overhead with one arm. It challenges shoulder stability, core anti-lateral-flexion strength, and full-body coordination while keeping the wrist, elbow, and shoulder stacked vertically.

How to Perform

  • Clean and press a kettlebell overhead with one arm until the elbow is fully locked out and the wrist is straight
  • Stand tall with your feet hip-width apart, ribs down, and core braced
  • Begin walking forward in a controlled, upright manner, keeping the kettlebell directly above your shoulder
  • Keep your gaze forward and avoid leaning to either side
  • Walk the desired distance or for the desired time, then lower the kettlebell under control
  • Switch arms and repeat on the other side

Muscle Activation

Primary
CoreFront shoulders
Secondary
TricepsSide shouldersTrapezius

About the Kettlebell Overhead Carry

The Kettlebell Overhead Carry is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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