← EXERCISE LIBRARYStrength
Overhead Plate Carry
Walking with a plate locked out overhead. Trains the shoulder to hold position and the trunk to stop the ribs flaring — with very little weight.
- 01Press a light plate overhead with both hands, arms straight and biceps close to the ears.
- 02Tuck the ribs down and squeeze the glutes before the first step.
- 03Walk in a straight line at a normal pace for the prescribed distance.
- 04Lower the plate to the chest, then to the floor — do not drop it from overhead.
- 01Arms locked, plate slightly behind the head, not in front of it.
- 02Ribs down — the back should not arch to get the arms up.
- 03Breathe shallow through the nose and keep walking.
- 01Arching the lower back to reach the overhead position, which is a mobility problem being hidden rather than solved.
- 02Going too heavy, so the shoulders shrug up and the neck takes the load.
- 03Looking down at the feet, which drops the head and drags the plate forward.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.