When it comes to strength training, one exercise that often gets overlooked is the overhead carry. This exercise involves holding a weight overhead and walking for a certain distance or time. It may seem like a simple exercise, but it actually works several muscles in the body.
What Muscles Are Worked During the Overhead Carry?
The overhead carry primarily works the muscles in the shoulders and upper back. These muscles are responsible for stabilizing the weight overhead and keeping it in place. The trapezius, deltoids, and rotator cuff muscles are all activated during this exercise.
The overhead carry also engages the core muscles. The weight overhead creates a natural instability, which requires the core muscles to work harder to maintain balance. This means that the muscles in the abs, obliques, and lower back are all working during the overhead carry.
In addition to the shoulders, upper back, and core muscles, the overhead carry also works the muscles in the arms. Holding a weight overhead requires the muscles in the arms to work to keep the weight stable. This means that the biceps, triceps, and forearms are all engaged during the overhead carry.
Benefits of the Overhead Carry
The overhead carry is a great exercise for several reasons. First and foremost, it is an excellent way to improve shoulder and upper back strength. The muscles in these areas are often neglected in traditional strength training exercises, but they are crucial for overall upper body strength and posture.
Additionally, the overhead carry is a great core exercise. It requires the core muscles to work harder than they would during traditional core exercises, which can lead to improved balance and stability.
Finally, the overhead carry is a functional exercise that can improve everyday movements. Carrying objects overhead is a common movement in daily life, and the overhead carry can help improve strength and stability for these movements.
How to Perform the Overhead Carry
The overhead carry is a simple exercise, but proper form is important to ensure that the correct muscles are being worked and to prevent injury. Here are the steps to perform the overhead carry:
- Stand with your feet shoulder-width apart and hold a weight overhead with one arm. The weight can be a dumbbell, kettlebell, or any other type of weighted object.
- Keep your arm extended and your wrist straight. Your shoulder should be engaged and your shoulder blades should be pulled back and down.
- Engage your core muscles and keep your back straight.
- Begin walking, keeping the weight overhead the entire time. Take small steps and maintain proper form.
- Walk for a certain distance or time, then switch arms and repeat.
Conclusion
The overhead carry is a simple yet effective exercise that works several muscles in the body. It is a great way to improve upper body strength and posture, engage the core muscles, and improve everyday movements. Incorporate the overhead carry into your strength training routine to see these benefits for yourself.