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Technique

  1. Start by standing tall, holding a weight overhead with one hand (dumbbell or kettlebell).
  2. Engage your core muscles and keep your arm fully extended overhead.
  3. Begin walking, maintaining an upright posture and taking controlled steps.
  4. The walking will create movement in the weight, which you have to stabilize as you move around.

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Form tips

  • Maintain a neutral spine and avoid leaning to one side.
  • Engage your core muscles to stabilize your body and prevent overarching.
Logging: Weight used on one side. Work each side for the time indicated.
Risks
  • Be mindful of your surroundings to prevent tripping or stumbling: remember you are handling a big weight in an unstable position.

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Muscles

Strength

Primary

  • Neck

Secondary

  • Back
  • Shoulders
  • Upper trapezius
  • Levator scapulae

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Equipment

Kettlebell
Kettlebell
Dumbbell
Dumbbell

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Appears in

Other disciplines
Joint movements
Shoulderelevation
trains stretches

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Progressions

e0gs

Inverted kettlebell carry

Novice

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Variations

e13d

Kettlebell overhead carry

Beginner
e0pi

Shoulder shrugs

Beginner
e0l2

Kettlebell around the world

Beginner
e15d

Weighted side crunch

Beginner
e13g

One-arm farmer's walk

Beginner
e0jt

Half Turkish get up

Beginner
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.