Medicine Ball Overhead Carry
The medicine ball overhead carry is a walk with a medicine ball held above your head in both hands, arms straight. It trains the shoulders and the muscles around the shoulder blades to hold the overhead position, with the abdominals keeping your ribs down while you walk.
Also called: Med Ball Overhead Carry, Med Ball Overhead Walk, Medicine Ball Overhead Walk · Equipment: medicine ball · Pattern: carry
Step by step
- Pick a medicine ball you can hold overhead with straight arms for the whole walk. A grippy or soft-shell ball is easier to hold.
- Hold the ball at your chest with a hand on each side, fingers spread.
- Press it straight up until your elbows are straight and the ball sits directly above the crown of your head, arms beside your ears.
- Squeeze the ball between your palms, draw your ribs down and brace your trunk.
- Walk with short, steady steps, eyes ahead, keeping the ball still above your head.
- At the end, stand still and bring the ball down in front of you to your chest.
- Ball over the crown of your head
- Elbows straight, arms by your ears
- Squeeze the ball between your palms
- Ribs down, trunk braced
- Short, steady steps
In VALDA, these cues are one tap away on the exercise while you train.
What it trains
| Muscle | Role | Evidence |
|---|---|---|
| Anterior deltoid: anterior | Prime mover | C |
| Lateral deltoid: lateral | Secondary | C |
| Serratus anterior | Stabiliser | C |
| Rectus abdominis | Stabiliser | C |
| Trapezius: upper | Stabiliser | C |
| Triceps brachii | Stabiliser | D |
| Pectoralis major: sternocostal (mid) | Stabiliser | D |
Evidence grades: A = strong research base · B = good · C = limited · D = coaching consensus.
What goes wrong, and the fix
Ball drifting forward
Fix: Press the ball back until it sits over the crown of your head.
Bent elbows
Fix: Straighten your elbows fully and reach the ball towards the ceiling.
Arching the low back
Fix: Draw your ribs down and brace before you take the first step.
Loose squeeze on the ball
Fix: Spread your fingers and press your palms firmly into both sides of the ball.
Shrugging the shoulders to the ears
Fix: Reach tall through your arms while keeping your neck long.
What the research says
Rehab & prehabGeneral fitnessEndurance
- Walking versus holding — In farmer's and suitcase carries, walking produced higher trunk-muscle activity than holding the same load standing still. Overhead carries have not been studied this way.
- Muscle growth — Research reviews identify mechanical tension through a range of motion as the main driver of muscle growth. Overhead carries are commonly used for shoulder position, trunk bracing and endurance rather than for size.
- Distance and load — There is no controlled research on overhead carry distances or loads. A common approach is to walk a set distance or time and move to a heavier ball or a plate once the position holds for the whole walk.
Swap it mid-workout
- Dumbbell Waiter Carry
- Kettlebell Overhead Carry
- Plate Overhead Carry
- Husafell Carry
- Keg Carry
- Kettlebell Racked Carry
With VALDA Pro, FLEX offers alternatives like these when you swap an exercise mid-workout.
Log the medicine ball overhead carry in VALDA, with these cues one tap away while you train and your history for it in one place.
General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.