This exercise involves carrying a barbell overhead while walking. It primarily targets the shoulders, upper back, and core muscles. It can be used as a conditioning exercise or as a way to improve shoulder stability and strength.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Improves shoulder stability and strength
- Engages the core muscles for stability and balance
- Increases grip strength
- Improves overall body coordination and control
- Can be used as a conditioning exercise for athletes
- Can be modified for different fitness levels and goals
Execution Protocol
- Start by standing with your feet shoulder-width apart and your knees slightly bent.
- Grasp the barbell with both hands, palms facing up, and lift it up to shoulder height.
- Press the barbell overhead, fully extending your arms and keeping your core tight.
- Begin walking forward, taking small steps and keeping your arms fully extended overhead.
- Continue walking for a set distance or time, making sure to keep your core tight and your arms fully extended.
- When you reach the end of your set distance or time, lower the barbell back down to shoulder height and then down to the ground.
- Rest for a few seconds and then repeat for the desired number of sets and reps.
FRONT VIEW
BACK VIEW
Shoulder
Primary
Triceps
Primary
Traps
Primary
Abs
Secondary
Forearms
Primary