Barbell Overhead Carry

Instructions for proper form

Start by standing with your feet shoulder-width apart. Grip the barbell with both hands in a pronated grip, slightly wider than shoulder-width. Raise the barbell overhead, fully extending your arms. Keep your core engaged and shoulders down while walking forward in a straight line. Maintain an upright posture without leaning back or forward. Walk steadily, ensuring that the barbell remains over your center of mass.

Common mistakes to avoid

Avoid arching your back or leaning too far forward. Don’t let your shoulders shrug up towards your ears; keep them relaxed and down. Ensure that the barbell is balanced over your head and that you’re not bending your torso or knees excessively.

Benefits

Specific benefits of the exercise

The Barbell Overhead Carry strengthens the deltoids, improves core stability, and enhances overall functional strength and postural control.

Expected results and timeframe

With consistent practice, expect to see improved shoulder strength and stability, enhanced core engagement, and better overall body coordination within 4-6 weeks..

Who this exercise is best for

This exercise is best for athletes looking to improve shoulder stability, individuals needing to enhance functional strength, and those training for sports that require overhead movement and stability.

Scientific studies supporting its effectiveness

Research has shown that loaded carries like the Barbell Overhead Carry can significantly improve shoulder strength and stability, core strength, and functional performance (refer to studies on loaded carries and strength training).

Variations

Beginner modifications

For beginners, consider using a lighter weight or performing the exercise with a barbell resting on the upper back (e.g., barbell back carry) to build general strength before progressing to the overhead position.

Advanced progressions

Advanced variations include walking with an uneven load (one side heavier), increasing the distance of the carry, or incorporating lunges while carrying the barbell overhead.

Integrations

Complementary exercises

Complementary exercises include shoulder presses, planks, and kettlebell swings to further enhance shoulder strength and core stability.

Super set recommendations

Superset with exercises like barbell shoulder presses or push-ups to maximize shoulder engagement and strength development.

Sample workout routines

An effective workout routine could include: 3 sets of Barbell Overhead Carries (20-30 meters), followed by 3 sets of barbell shoulder presses (8-12 reps), and finish with planks (30-60 seconds)

Exercise combinations

Combine with exercises like deadlifts or farmer’s walks for a full-body workout targeting strength and stability.

Best time to do this exercise in your workout

Best performed towards the end of your workout when you are warmed up, as part of a strength or conditioning routine to ensure you maintain proper form and effectiveness.