Waiter's Carry

Technique

How to perform Waiter's Carry

1. Bring a kettlebell to the rack position, then press it overhead with one arm.
2. Keep the elbow straight, the wrist aligned and the weight balanced over the supporting arm.
3. Stand tall with your ribs and pelvis aligned, avoiding a backward arch or sideways lean.
4. Walk with controlled steps while keeping the kettlebell steady overhead and your free arm relaxed.
5. Maintain active shoulder support without forcing the shoulder blade down and back or letting the arm drift forward.
6. Stop walking, lower the kettlebell under control to the rack position, then lower it before changing sides.

Programming relevance

Muscles involved

Primary targets: Anterior Deltoid, Serratus Anterior, Trapezius.