‹ All exercises Master Trainer 101

Carry · Full Body

Overhead Carry

Coaching cues

Press weight to full lockout overhead — stack over midfoot
Ribs down; no lumbar hyperextension
Walk with deliberate steps; don't let the weight shift
Brace core hard; breathe behind the brace

▷ Watch proper form

Common faults 3

Lumbar hyperextension under overhead load

Lower back arches dramatically to keep the weight overhead.

Overactive muscles

Erector spinaeHip flexorsLatissimus dorsi

Corrective work

Foam RollLats↗Foam RollHip flexors↗StretchLat stretch (kneeling overhead)↗

Shoulder shrugs to maintain overhead position

Upper trap elevates instead of serratus and lower trap stabilizing.

Overactive muscles

Upper trapeziusLevator scapulae

Corrective work

Foam RollUpper traps↗StretchLevator scapulae stretch↗

Lateral trunk lean away from load

Body leans away from the overhead weight; QL compensates.

Overactive muscles

Quadratus lumborumTFL

Corrective work

Foam RollQuadratus lumborum↗StretchQL side-bend stretch↗

More Carry movements

Double Farmer's Carry