There is a whole category of fantastic, but almost neglected exercises: they are the overhead carry. Let's see what it is.
Index
A definition of overhead carry
Indeed, a simple definition. In an overhead carry, a load is held over the head, with arms extended, while the bearer walks around the box, the weight room, the street corridor, the garden path or a crowded sidewalk (for maximum enjoyment).
In a moment, the reasons why OH carry should be clear:
- it's fun and challenging at the same time
- requires an "otherworldly" stability
- imposes you a job halfway between the dynamic (walking) and the isometric (just the fact of keeping the weight above the head)
- works your arms, shoulders and core
- it's a bit old school and a little strongman, which never mind
5 ideas for working in overhead carry
First of all, the fundamental element: Oh carry is on the move. Anything that takes place in OH but is not in motion is not an OH carry. Having said that, we can continue.
Tools
Virtually, any equipment in the weight room can be carried overhead. The barbell, a dumbbell, kettlebells, discs and bumper plates, medicine balls, and so on.
The difference? Which, in addition to the weight, are the shape, the dimensions, the handle and the levers to do the difficulty of a carry than another. An example? Imagine the difference between holding an OH kettlebell by holding it by the ball versus holding one with one hand and by the grip.
Range
There are two ways to measure your progression with carries: load and distance.
An OH carry workout will therefore be represented like this:
x reps of 20 meters with kettlebells of tot kg
You can aim to increase the distance traveled and / or the weight of the tool.
Waiter's carry
Like a waiter: take a bumper plate or cast iron plate, e hold it raised over your head like a waiter would carry a tray through a crowd: high above everyone's heads.
This is a one-sided exercise that requires excellent balance (watch out for where the puck falls!).
Kettlebell OH carry
Do a kettlebell clean and press. When your arm is fully extended, walk, keeping the kettlebell balanced on your head.
It's a great one-sided exercise.
Barbell OH carry
The simplest of carries is done with a loaded barbell. You need space (watch out for your box mates), but otherwise you perform like everyone else.
You can also insert the barbell carry within a barbell complex (circuit). I leave you an idea:
- clean from the ground in rack position
- front squat
- push press
- 10 meters of barbell carry
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