What equipment do you need for the waiter carry?

You need kettlebell to do the waiter carry.

What is a good waiter carry?

For men, a good waiter carry is about a 26 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 10 lb and elite lifters pass 70 lb. For women, the standards run from about 10 lb to 70 lb. The tier table above lists every rank from Bronze to Champion.

Arms · Kettlebell

Waiter Carry

How to do the waiter 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

Find more:Forearms exercises Kettlebell 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.

1Hold the weight overhead and feel your shoulder stabilizers working
2Keep your elbow locked and wrist neutral
3Engage your core and walk with steady, controlled steps

Common mistakes

Don't let your elbow bend or your wrist collapse
Avoid arching your lower back to balance the weight
Don't rush, move slowly to maintain balance

Muscles worked

The waiter carry mainly works the forearms and upper traps, with the upper abs, obliques, lower back, lower abs, quads, glutes, hamstrings, and calves assisting.