SHOULDERS · COMPOUND
Waiter's Carry
A one-sided overhead carry emphasizing shoulder and trunk stability.
Primary musclesShoulders, Core
Secondary musclesTriceps, Forearms
EquipmentKettlebell or dumbbell
DifficultyBeginner · Loaded Carry
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
How to perform
- Press one weight overhead and lock in a stable position.
- Walk without leaning or rotating.
- Lower safely and switch sides.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the shoulders as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
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