What equipment do you need for the overhead carry?

You need dumbbell to do the overhead carry.

What is a good overhead carry?

For men, a good overhead carry is about a 22.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 5 lb and elite lifters pass 120 lb. For women, the standards run from about 5 lb to 120 lb. The tier table above lists every rank from Bronze to Champion.

Arms · Dumbbell

Overhead Carry

How to do the overhead carry, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Dumbbell
Difficulty: Beginner
Logged as: Weighted reps
Movement: Carry
Mechanic: Compound

Find more:Forearms exercises Dumbbell exercises

How to do it

Pick up the weight with a secure grip and stand tall with your shoulders back. Walk forward for the prescribed distance or time while keeping your core engaged and posture upright.

1Press the weight overhead and lock out your arms; you should feel your shoulders and triceps stabilising the load
2Engage your core and glutes to maintain an upright posture as you walk
3Keep your wrist stacked over your elbow and elbow over your shoulder for a stable alignment

Common mistakes

Don't arch your lower back or lean to one side while carrying the weight
Avoid allowing your arm to drift out of alignment or your elbow to bend
Don't hold your breath; breathe steadily as you move

Muscles worked

The 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.