Rack and Overhead Carry

How to do it

Bring both bells to your shoulders in the rack position (fists at collarbones, elbows tucked). Press one bell straight up to a full lockout while the other stays at your shoulder. Walk with steady steps, ribs down. Switch positions halfway through, or do separate sets for each arrangement.

Why it's good for runners

You're asking your shoulders to do two completely different jobs at once — hold the rack on one side, hold the lockout on the other. That kind of asymmetric demand strengthens your shoulders in ways no symmetric drill can, while your core holds you upright.

Common mistakes

The biggest fault is letting the overhead arm drift forward or the rack arm drop — both positions stay honest the whole walk. If the overhead lockout wavers, the weight is too heavy.