- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredDumbbell
- Force TypeIsometric
- Experience LevelIntermediate
- Secondary Muscles
Abs, Hamstrings, Lower Back, Quads, Shoulders, Traps, Upper Back
Target Muscle Group
Dumbbell Overhead Carry Overview
The dumbbell overhead carry is a variation of the farmers walk and an exercise used to strengthen the core and shoulders.
The dumbbell overhead carry provides a core stabilization challenge as you hold weight overhead and the core fights to stabilize the body as you walk for the predetermined number of steps.
Dumbbell Overhead Carry Instructions
- Grasp a dumbbell in each hand using a neutral grip and stand up straight.
- Either snatch or clean and press the dumbbells overhead to get into position.
- While maintaining an active shoulder position, hold the dumbbell overhead and walk for a designated distance or amount of time.
Dumbbell Overhead Carry Tips
- When setting up for the lift, ensure you take a good deep breath to set your shoulder position. The weight will drive your shoulders into scapular depression so you want to ensure that your shoulders are set in a good position prior to lifting the weight.
- If you sit in a position of heavy scapular depression, you may find that a slight shrug of the shoulder is necessary to get adequate upward rotation of the scapula and ensure the shoulder girdle remains in a good position.
- If performing a unilateral carry variation, ensure that you’re not leaning to one side as you complete the movement.
- Shrug the shoulder just slightly. Not enough so that it takes above a position of neutral but just enough to offset the weight pulling your shoulders down.
- Walk slowly and ensure a heel-toe pattern.
- Stabilize the weight and don’t allow it to drive you into overextension.
- Continue to breath throughout the exercise and don’t rely upon respiration for spinal stabilization.