Dumbbell Overhead Carry With High Knees
Builds stability and endurance in the core
ShouldersBeginnerStrengthLocomotion
At a glance
| Muscles worked | Primary: Core. Secondary: Shoulders, forearms, obliques |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Beginner |
| Type | Strength · Locomotion |
| Sets & reps | 3 sets × 30-40 seconds |
| Estimated calories burned | ~30 kcal |
How to do it
- Step 1: Get into position with core braced
- Step 2: Keep the body in one strong line
- Step 3: Hold for 40 seconds without letting form slip
- Step 4: Breathe steadily
- Step 5: Rest, then repeat
Equipment
- Dumbbells optional
Coaching tips
Benefits
Builds stability and endurance in the core
Common mistakes
Rushing and losing posture
Make it harder
Add 5-10 seconds to the hold
Make it easier
Shorten the hold or drop to the knees
Breathing
Steady breathing, do not hold your breath
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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