Apr ’26 Movement of the Month: KB Overhead Carry
by Coach Aidan
This months movement of the month is the KB Overhead Carry. In CrossFit we always talk about “active shoulders” in anything we do overhead. Think of when we progress the Snatch, OHS, Push Jerk, and Strict Press I can guarantee you that you heard one of the coaches say “reach up to the sky” for that active shoulder position. This will help with your scapula strength, stability, and give you a stronger core for all the foundational movements you see in CrossFit.
Set Up:
- Have the KB Overhead with your elbows fully extended (locked out)
- Biceps close to the ear
- Ribs down (think stack them over your hips)
Workout:
Maintain a tall posture with everything mentioned above and walk slowly, do not rush this.
Week 1:
Single Arm KB Overhead Carry
3 sets x 50ft, resting as needed. Think 7/10 effort on the weight
Week 2:
Single Arm KB Overhead Carry
3 sets x 100ft, resting as needed. Think 8/10 effort on weight.
Week 3:
Dual KB Overhead Carry
3 sets x 50ft, resting as needed. Think 8/10 effort on weight
Week 4:
Dual KB Overhead Carry
3 sets x 100ft, resting as needed. Think 9/10 effort on weight
The benefits of doing this for the month is:
- Increased shoulder health by getting the muscles that stabilize your scapula stronger
- Better Posture. You’ll notice by doing this your thoracic spine will become more mobile
- Stronger Core
Give this a shot this month and don’t be afraid to ask a coach for help with weight recommendations or how long to rest.
