Waiter's carry

The waiter's carry is a type of loaded carry that targets the core, shoulders, and upper back. A weight is raised overhead with a single arm before the lifter begins walking in that position. It resembles a waiter carrying a tray overhead—hence the name. It can be performed for time or distance.


  1. Strengthens overhead shoulder positioning
  2. The core must work hard to maintain position
  3. Can be performed with any type of weight
  4. Great way to make a light weight tax the entire body

Waiter's carry Images


Waiter's carry Instructions

Waiter's carry muscle diagram
  1. Raise a plate overhead with both hands. Once you have control of the weight, remove one hand. Keep your arm fully extended and your eyes focused on the plate.
  2. Stand with your feet shoulder-width apart and knees slightly bent. This will be your starting position.
  3. Begin walking at a controlled pace, maintaining a fully extended arm overhead.
  4. Walk for recommended number of steps or time.