What are the benefits of overhead carry?

Overhead carries offer numerous benefits for stability, muscle development, and overall strength. Here are some key benefits highlighted by the Mind Pump Podcast hosts:

1. Stability and Function: Overhead holds or carries are extremely valuable for improving stability and function, especially in the extended range of motion. This can lead to stronger and more functional shoulder joints 1.

2. Enhanced Muscle Development: By addressing weaknesses in muscle stability and strength, overhead carries can contribute to overall muscle development. The focus on fully extending the arms and stabilizing this position helps strengthen the shoulders and upper back 1 2.

3. Core Activation: While performing overhead carries, the core muscles are heavily engaged to maintain proper posture and balance. This ensures a comprehensive workout that enhances core strength and stability alongside shoulder and upper body strength 2 3.

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     1

     Overhead Farmer Walks

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     2

     Overhead Carries Explained

     00:18:31
     
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     3

     Overhead Carry Benefits

     00:23:05
     
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     4

     Overhead Press Mastery

     00:16:12
     
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     5

     Shoulder Stability Techniques

     00:55:34
     

4. Improved Shoulder Press Performance: Practicing overhead carries can improve your overhead press by making you more stable and strong in the lockout position. This exercise was noted to enhance the ability to generate force and maintain stability in an overhead position, contributing to better performance in pressing movements 1 4.

5. Addressing Weak Points: Overhead carries can help address weak points in shoulder mobility and stability. This is crucial for preventing injuries and ensuring better performance in various lifts and daily activities 4.

6. Isometric Strength: The isometric nature of overhead carries, where you hold a weight overhead for a period of time, can significantly increase your isometric strength. This type of strength is beneficial for various lifting techniques and improving overall muscle endurance and stability 5.

7. Full Body Engagement: The exercise requires coordination and engagement of multiple muscle groups, including the shoulders, arms, core, and even the legs, making it a comprehensive and functional movement for overall strength and stability 5.

Incorporating overhead carries into your routine can provide these benefits, improving both your performance in specific lifts and overall functional strength.