Tip: Try the Overhead Carry

Farmer's walks are great. Now take that idea to the next level with this loaded carry variation.

Overhead carries consist of locking out barbells, dumbbells, or kettlebells overhead. They directly force the spine into hyperextension because the overhead lever is so long. This challenges you to maintain a tight rib-to-pelvis relationship and to stabilize a good upwardly-rotated position for the scapulae.

They're a good choice for people who tend to be stuck in extension – depressed scapulae and clavicle, tonic lats and erectors, rib flare, etc.

Alexander Nurse Bey is a Sports Performance coach and the co-owner of AXIS Performance + Training located in Scarborough, Ontario. He continues to share his systems for encouraging athlete vigor and high performance as a speaker and writer. You can contact Alex on his website at beyperformance.com.