This week, we sprinkled in some overhead carries along with all the other bullshit…
If the past few years of consistency have taught me anything, it’s that picking up weight and moving it through space (strongman style training) tends to have way more carry over into real-world application than stationary or limited joint recruitment strength training. That’s not to say I don’t love curls and shrugs. Every movement has its place among the undulating waves of progression that we find in our daily practice.
I like the kettlebell variation of the overhead carry shown in the old T-Nation video included above. When I’ve utilized this variation in the past the movement felt more natural and comfortable than it does when using a straight bar or even stacks of plates. Walking up-hill with a rock hoisted overhead may give you the most bang for your buck if you prefer to get outside and take a more “backwoods” approach to the situation.
I utilize these as an assistance movement on back days and I’ve also sprinkled them in as “active rest” when I go down to the stadium and do 200-yard sprints with my son. In this case we do, 10X200 yard sprints with a 100-yard overhead plate carry between reps.
Whatever your approach, I’ve found any overhead carry variation to have the potential to cook the whole body to the point where you’d be better off getting hog tied and spit roasted by one of those gangs of Pickleballers who frequent the courts.