Single Arm Kettlebell Overhead Carry

Instructions for proper form

Stand tall with your feet shoulder-width apart. Grasp a kettlebell with one hand, keeping your elbow slightly bent. Lift the kettlebell overhead, ensuring your shoulder is engaged and stable. Maintain a neutral wrist position; your palm should face forward. Keep your core tight and spine neutral. As you walk, focus on driving through the legs, alternating them naturally. Maintain balance by squeezing your shoulder blades together and keeping your hips aligned with your shoulders.

Common mistakes to avoid

Avoid leaning to the side of the kettlebell; this can lead to shoulder strain. Do not let your wrist bend excessively; keep it straight. Watch your posture; rounding your back or hunching your shoulders can lead to injuries. Make sure not to hold your breath; breathe steadily throughout the exercise.

Benefits

Specific benefits of the exercise

Strengthens the shoulders, particularly the anterior deltoids, improves core stability, enhances grip strength, and promotes overall functional strength.

Expected results and timeframe

With regular practice (2-3 times per week), users can expect improved shoulder strength and stability in around 4-6 weeks, along with enhanced functional strength and improved gait mechanics..

Who this exercise is best for

This exercise is excellent for intermediate to advanced lifters looking to strengthen their shoulders and core, athletes needing functional strength for sports, and individuals preparing for more complex overhead movements.

Scientific studies supporting its effectiveness

Studies have shown that loaded carries engage multiple muscle groups, improving muscular endurance and strength (Schwartz, 2016). Additionally, research demonstrates that similar overhead carries contribute to shoulder stability (McHugh et al., 2019).

Variations

Beginner modifications

For beginners, use a lighter kettlebell or perform the exercise with the kettlebell at shoulder height initially. Focus on the movement pattern without overhead positioning to master stability and grip.

Advanced progressions

Advanced variations can include using a heavier kettlebell, increasing the distance covered, or performing the carry on an uneven surface (like a track), which challenges balance and coordination.

Integrations

Complementary exercises

Complement this exercise with shoulder presses and planks to enhance shoulder stability and overall core strength.

Super set recommendations

Pair the Single Arm Kettlebell Overhead Carry with push-ups to create a super set that targets both the shoulders and core while maximizing workout efficiency.

Sample workout routines

Include this exercise in a full-body workout with squats, lunges, and kettlebell swings for a balanced approach. A sample routine could be: 3 sets of Single Arm Kettlebell Overhead Carry (30m total), followed by 3 sets of 10-12 squats, then 3 sets of push-ups.

Exercise combinations

Combine this carry with kettlebell swings and renegade rows for a comprehensive workout targeting multiple muscle groups while enhancing functional strength.

Best time to do this exercise in your workout

The Single Arm Kettlebell Overhead Carry is best performed after the warm-up and after foundational strength exercises like squats and deadlifts, when you have built up some energy but are not fatigued.