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All exercises

Kettlebell overhead carry

Intermediate

Kettlebell overhead carry is a compound kettlebell exercise for the front delts, also working the traps, chest, triceps, abs, upper back, and glutes.

What it works

Primary muscle

Front delts

Also works

TrapsChestTricepsAbsUpper backGlutes

Equipment
Kettlebell
Movement
Carry
Type
Compound
Logged as
Weight × time
Suggested rest
2 min

How to do it

  1. 1Select a moderate kettlebell, hold it by the horns at chest height, then press it overhead until elbows are straight and wrists neutral.
  2. 2Set your position: ribs down, pelvis neutral, abs and glutes braced; biceps align with or slightly behind the ears.
  3. 3Actively reach the kettlebell to the ceiling so the shoulder blades upwardly rotate; keep the weight stacked over the midfoot.
  4. 4Begin walking with small, controlled steps and a tall posture—no leaning, rib flare, or low‑back arch.
  5. 5Keep the kettlebell stable (no drifting forward/back), eyes forward, and breathe behind the brace.
  6. 6Turn carefully as needed without losing overhead lockout or trunk alignment.
  7. 7After the set, stop, lower the kettlebell to the chest with control, then to the floor.

What to do instead

  • Dumbbell single arm overhead carryDumbbell
Logged today · 2 min restKettlebell overhead carry

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