Overhead Carry

How to do it

Press both bells straight overhead and lock them out: arms straight, biceps near your ears, shoulders pulled down into the sockets. Ribs down, glutes squeezed, eyes forward. Walk with short steady steps. If a bell drifts, slow down and reset.

Why it's good for runners

Walking with weight overhead is one of the hardest things you can ask of your shoulders and upper back. It builds the shoulder stability and upper-back strength that keep you from rounding forward as you fatigue on long runs.

Common mistakes

Don't let your ribs flare or your lower back arch to "find" the overhead position. If you can't lock the bells out cleanly while standing still, you have no business walking with them — go lighter or work on your shoulder mobility first.