Exercise library / Shoulders
Kettlebell overhead carry
Shoulders · Kettlebell
Sets, reps and RIR
Sets3 to 4
Reps10 to 15
RIR0 to 2
Single-joint work responds to reps and time under tension more than to heavy load.
RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.
Muscles worked
Primary: Front delts, Rotator cuff.
Secondary: Traps, Abs.
Estimate your one-rep max
Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.
Enter a set to see the estimate.
What it is called elsewhere
- Norsk Bæring over hodet (kettlebell)
- Svenska Overhead carry (kettlebell)
- Dansk Bæring over hovedet (kettlebell)
- Deutsch Kettlebell Overhead Carry
- Español Paseo con kettlebell por encima de la cabeza
- Italiano Camminata con kettlebell sopra la testa
- Português Carregamento acima da cabeça (kettlebell)
- Русский Прогулка с гирей над головой
- Français Marche bras tendu au-dessus de la tête (kettlebell)
Related shoulders exercises
- Overhead press (barbell)
- Seated overhead press (barbell)
- Push press
- Upright row (barbell)
- Landmine shoulder press
- Overhead press (dumbbells)
athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.