The Barbell Overhead Carry is a full-body strength and stability exercise that demands control, balance, and precision under load. By holding a barbell overhead while walking, athletes build shoulder stability, core tension, and coordination essential components for advanced functional performance.

To perform, clean and press or jerk a barbell to a stable overhead position. Lock the elbows, engage the shoulders, and keep the bar aligned directly above the midline of the body. Stand tall with feet hip-width apart, brace the core, and take small, steady steps forward while maintaining full control. Avoid leaning or allowing the bar to drift forward or backward. Continue walking for distance or time, then safely return the bar to the rack or ground.

The Overhead Carry targets the shoulders, traps, triceps, core, glutes, and legs, while reinforcing postural alignment and midline stability. It’s one of the best exercises for developing active shoulder stability and control under dynamic movement.

Common mistakes include overextending the back, letting the bar drift behind the head, or losing tension through the midsection. Cue “brace your ribs down,” “lock elbows,” and “keep the bar over midfoot.”

In Relentless Bravery Fitness, the Barbell Overhead Carry embodies precision through strength the harmony between control and power. It’s not about how heavy you can go, but how perfectly you can maintain balance under load.

Program 3–4 carries of 20–40 metres for strength and endurance, or lighter loads for shoulder stability and posture reinforcement.