carry · intermediate · single side
Waiter Walk
Also called: Waiter Carry, Single-Arm Overhead Carry
No demo clip here — the movement is coached inside the session itself. Every workout in the library is a follow-along.
Coaching cues
- Punch to the ceiling — lock the elbow
- Stack wrist over elbow over shoulder
- Ribs down, don't flare
- Eyes forward, not up at the weight
Common mistakes
- Elbow bending as the shoulder fatigues
- Arm drifting forward of the head
- Ribs flaring and low back arching
- Watching the weight overhead
Take care with: shoulder. Members who list these injuries never see this exercise in a program.
Easier: Suitcase Carry