Arms · Kettlebell
Kettlebell Overhead Carry
How to do the kettlebell overhead carry, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Kettlebell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Carry
- Mechanic
- Compound
How to do it
Press a kettlebell overhead with one arm and lock it out so the bell rests on the back of your forearm. Stand tall and walk forward for the prescribed distance or time, keeping your core braced and arm locked.
- 1Press the kettlebell overhead and lock out, feeling your shoulder and
- 2triceps stabilise the load
- 3Engage your core and glutes to keep an upright posture as you walk
- 4Keep your wrist stacked over your elbow and elbow over your shoulder
Common mistakes
- Don't arch your lower back or lean to one side while carrying
- Avoid letting your arm drift out of alignment or your elbow bend
- Don't hold your breath; breathe steadily as you move
Muscles worked
The kettlebell overhead carry mainly works the forearms and upper traps, with the upper abs, obliques, front delts, side delts, triceps, lower back, lower abs, quads, glutes, hamstrings, and calves assisting.
- ForearmsPrimary
- Upper TrapsPrimary
- Upper AbsSupport
- ObliquesSupport
- Front DeltsSupport
- Side DeltsSupport
- TricepsSupport
- Lower BackSupport
- Lower AbsSupport
- QuadsSupport
- GlutesSupport
- HamstringsSupport
- CalvesSupport
Kovo programs the kettlebell overhead carry for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More forearms exercises
- How to do the wrist curl
- How to do the conans wheel
- How to do the farmers walk
- How to do the forearm extensor stretch
- How to do the forearm flexor stretch
- How to do the medicine ball hussafel carry
Last reviewed June 2026.