Waiter Carry
Carry · full · intermediate
How to do it
Press one kettlebell overhead with a locked elbow, leave the other hand empty at your side, and walk while refusing to let the loaded side pull you into a lean.
Muscles worked
Primary: full · Also works: obliques, shoulders, core
Equipment
Kettlebells
Common mistakes
- Side-bending away from the overhead weight instead of staying vertical — that lean is the thing you are training against
- Letting the overhead elbow bend and the bell settle onto the shoulder
- Turning the head to look up at the bell, which twists the neck under load
Variations
- Hold a second weight at the side for an offset double load
- Use a dumbbell instead of a kettlebell
- Half the distance with a heavier bell
Can't do this one? Swap it for
Take care: ABROFIT automatically removes this movement for anyone who has flagged a shoulder problem. If that's you, use one of the swaps above and speak to a physio before loading it.
Related exercises
- Burpeefull
- Jumping Jackfull
- Sun Salutation (Surya Namaskar)full
- World's Greatest Stretchfull
- Shadow Boxing — Combinationsfull
- Heavy Bag Roundsfull
Not sure how heavy to go on this?
ABROFIT reads your logged sets and tells you the working weight for today — it adds load when you earn it, backs off when you stall, and eases it on a bad night's sleep.
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