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Exercise handout — move better, feel better.
Overhead Carry
Walk while holding weight overhead. Challenges shoulder stability and core together.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at the gym
dumbbells
No equipment? Try: Kettlebell, Plate
Dosage
3
Sets
30 sec
Reps / Time
60 sec
Rest
30-60 seconds or 50-100 feet
Tempo
Step-by-Step Guide
Set up
- Press weight overhead (one or two hands)
- Lock arms straight
- Stand tall with good posture
Step 1 of 5
Keep arm(s) locked overhead
Step 2 of 5
Take small, controlled steps
Step 3 of 5
Keep core tight throughout
Step 4 of 5
Walk prescribed distance or time
Step 5 of 5
Lower weight carefully
Breathing
- Breathe normally while walking
- Don't hold breath
Form Cues
- Stay tall
- Small steps
- Core stays tight
- Weight stays over shoulders
Common Mistakes to Avoid
- Arms bending
- Leaning to one side
- Taking big steps
- Weight drifting forward
Safety Information
Start light. Clear walking path before starting.
Progressions
Use heavier weight or longer distance
Regressions
Use lighter weight or shorter distance
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.