Overhead Carry (Dumbbell)
Also called Dumbbell Overhead Carry, DB Overhead Carry
How to do it
Press or place one dumbbell securely overhead with your wrist stacked over a straight elbow and active shoulder. Walk the prescribed time or distance using short controlled steps while keeping your ribs down and resisting sideways lean, then lower the dumbbell safely. Repeat on the other side.
Setup
Press or place one dumbbell overhead with a neutral wrist, straight elbow, and shoulder active beneath the load. Stand tall with your ribs stacked over your pelvis, hips level, feet forward, and free arm relaxed.
Where you should feel it
In the overhead shoulder and upper back stabilizing the dumbbell, with the obliques and hips resisting sideways lean. Wrist collapse, rib flare, or a bent elbow means the load is too high or no longer stacked.
When to use it
Use for unilateral overhead stability, trunk control, and loaded walking with widely available equipment. Program equal time or distance per side and prioritize a quiet, vertically stacked dumbbell over load.