Want better posture, stronger shoulders, and next-level core control? You need the overhead carry. This deceptively simple movement forces your entire body to stabilise under a load and in this challenge, you’ll do it for 100 reps.
“The carry is a test of true control. You can’t fake integrity under load.”
— RB100.Fitness
The Challenge:
Complete 100 total overhead carries. One “rep” = walking 10–20 metres (or 30–60 feet) with one arm overhead holding a weight.
You can alternate arms every carry or do them in sets of 5–10 reps per side. The total distance should accumulate to at least 1,000 metres of focused, functional movement.
Why It Works
- Improves scapular stability and shoulder health
- Trains deep core activation and anti-rotation
- Builds mental focus and posture awareness
- Strengthens grip and single-arm coordination
This movement is especially useful for athletes in sports requiring shoulder integrity (e.g. handball, swimming, gymnastics, CrossFit).
Programming Suggestions
- Option A: 5 reps per side × 10 sets = 100 reps
- Option B: 10 reps each arm alternating = 20 sets
- Option C: AMRAP carries in 10 minutes, count to 100 total reps over time
Start light and build up. Suggested load:
- Beginner: 8–12kg
- Intermediate: 16–20kg
- Advanced: 24kg+
Form Notes:
Maintain a locked elbow, active shoulder, and upright posture throughout. Avoid leaning or rotating. Control is everything.
Related Challenges:
- #8: Create a 100-Rep Challenge from 5 Movements
- #59: 100 Sandbag Ground-to-Shoulder Reps
- #28: 100 Minutes of Weekly Mobility
Learn More:
