Waiter Carry

CoreKBDB

A loaded carry with the weight held overhead on one side, like a waiter carrying a tray, forcing intense anti-lateral flexion control plus overhead shoulder stability throughout the walk.

Demo: General S&C demo

Sets

3

Reps

20-30m per side

Rest

1 min

Contraindications

Shoulder impingement — regress to suitcase carry.

Setup

Press a kettlebell or dumbbell overhead to full lockout on one side, standing tall.

Execution

  1. 1Lock the arm out fully overhead before taking the first step
  2. 2Walk with controlled, even steps, keeping the torso vertical
  3. 3Resist any lean away from the loaded side
  4. 4Keep the ribcage down, not flaring to compensate
  5. 5Switch sides after the prescribed distance

Key cues

  • Lock the elbow, bolt the arm vertical
  • Stay stacked, resist the lean
  • Ribs down even with the arm overhead
  • Walk tall and controlled

Common faults

  • Leaning away from the loaded arm
  • Elbow bending under fatigue
  • Ribcage flaring to compensate for the overhead load
  • Rushing the pace, losing overhead shoulder stability

Tweaks

  • Reduce load if overhead lockout breaks down
  • Increase distance progressively
  • Alternate with suitcase carry in the same session for variety

Regressions

Suitcase Carry (Kettlebell)

Muscles

Primary: Obliques, Quadratus Lumborum, Shoulders

Secondary: Traps, Triceps, Glutes

Notes

ANTI-LATERAL FLEXION. Cross-category with Carry.

Sources

Attribution: StrongFirst / general S&C loaded carry canon