Waiter's Carry

Technique

How to perform Waiter's Carry

1. Clean or press a kettlebell to an overhead position with your right arm, elbow locked, wrist neutral, and biceps close to your ear.
2. Keep your rib cage down, core braced, and shoulder blade pulled gently down.
3. Stand tall with your feet hip‑width apart and eyes forward. Your free arm should hang naturally at your side for balance. This is your starting position.
4. Begin walking forward in a slow, controlled manner, maintaining an upright torso and level pelvis. Avoid leaning, shrugging the working shoulder, or letting the weight drift in front of you.
5. Continue for the prescribed distance or time while breathing steadily and keeping the overhead load stable.
6. Stop, hinge at the hips, and lower the weight safely, or switch hands by cleaning/pressing the kettlebell overhead with your left arm and repeat the carry for the same distance on the opposite side.

Programming relevance

Muscles involved

Primary targets: External Oblique, Anterior Deltoid, Internal Oblique, Medial Deltoid.